10 Simple Exercises to Improve Flexibility and Mobility

Whether you are a competitive athlete working to take your performance to the next level or just beginning your fitness journey, flexibility and mobility are important components of overall health and fitness for men and women of all ages and all levels of athleticism. Flexibility and mobility really aid in proper body mechanics for injury prevention, athletic performance, and general ease of work for activities of daily living.

The Primera Shot is still one of the best conditioning techniques out there the Primera Shot will enhance flexibleness at the same time as agility coordination stability and staying power. These easy exercises can be performed in the gym or at home. 10 movements which you can use to start creating a solid base of flexibility and mobility.

1) Cat-Cow Pose —

Increases the spine’s range of motion; opens the spine, shoulders and lower back. Start in table-top position, with your hands beneath your shoulders and your knees beneath your hips. On an inhalation, arch the back and lift the chest and the tailbone toward the ceiling. On an exhale, round the spine toward the ceiling, tucking the chin. Repeat 10-15 repetitions.

2) Hip Flexor Stretch-

For tight hip flexors that tend to co-exist with back pain and bad posture From kneeling: With one foot forward and form a 90° bend with the front leg, knee should be over the ankle. Gently thrust hips, pelvis forward, torso erect. Abandon the stretch for 20-30 seconds, then switch to the opposite side.

3) Downward Facing Dog —

Stretches hamstrings, calves, shoulders, whole back side From hands-and-knees, lift knees off the ground and lengthen legs…]

Begin in a plank position, arms extended with hands aligned beneath shoulders. Pushing heels firmly into the floor to hold and deepen the stretch, pressing the hips up toward the ceiling and bringing the weight back into the heels to form an upside-down V shape, hold for 20-30 seconds.

Then go into a forward lunge, stepping one leg forward. Twist your torso towards the extended leg and bring your palms pressed together at your chest level. Returning to the start do the same with the other leg.

Stand with feet approximately shoulder-width apart. With a flat back hinge at hips, rounding spine down towards the toes or to just below the knees, depending on flexibility. Hold in extension for 20-30 seconds, then go back to standing.

Sit with your legs straight out before you. Feet hip-width apart, inhale draw spine long then exhale fold torso over legs with chest toward knees. Hold for 20-30 seconds, repeating a total of 2-3 times.

Sit finally with soles of feet together, knees dropping open. The knees press lightly toward the floor until you feel the stretch in the inner thighs, the hips and groin. Pause for one minute, promoting pelvic flexibility opening hip flexors.

How to do it: Sit up straight with your legs extended. Maintaining straight knees and a stable core, slowly fold at the hips, lowering your chest toward your legs and letting your neck and shoulders relax. Hold 30 seconds, repeat 2 times, feeling a stretch through your hamstrings and lower back.

World’s Greatest Stretch Target Areas:

Total body flexibility, particularly in the hips and lower back. Benefits: Increases mobility. How: Move one leg far forward from a standing position, bringing your back knee close to the ground and your front hand toward the sky. 10 times on one side and 10 times on the opposite side for 5 seconds each time.

Chest Opener Stretch.

Focus: Chest, shoulders, upper back. Benefits: Improves posture. How to do it: Stand with your feet about shoulder-width apart. Interlace your fingers behind your back and extend your arms, lifting your clasped hands and arching your chest forward. In the repeating motion, take a deep breath for 30 seconds two more times.

Quad Stretch Target Areas—

Thigh muscles, hips, knees Benefits: It helps to create a larger range of motion. How to: Begin standing and take a big step forward into a deep lunge. Reach back for your ankle and gently draw it towards your glutes (you should be lengthening your front leg out straight). 20 seconds each side, alternate legs twice.

Take if Further:

Make sure you’re stretching consistently; this will help improve your mobility and relieve tension in your body. Keep attending to how your body is feeling, and do not strain any movements. Over time, youll see improved mobility.

Improving your physical flexibility and mobility can be the key to enhancing your overall fitness. Working with shorter, defensive, focus stretches throughout your day, and dynamic, creative warmups prior to your workout will free your movement and improve your recovery, increasing your courage about getting sweaty.

We are dedicated to helping you achieve your fitness goals at Quality Fitness & Health. From experienced trainers and a wide range of workout classes, to innovative features such as an infrared sauna — we’ve got everything you need to boost your flexibility and full-body health.