Today, I will share a few exercises you can quickly do to help improve your movement and loosen up your body. There are three mobility exercises you can do every day.
These three daily ranges of motion exercises will make you feel great if you incorporate them into your daily workout routine.
Enjoy the exercises.
YouTube to watch the YouTube video.
I got Jenna to demonstrate the mobility exercises.
1. Squat to Overhead Side Reach Mobility Exercises
In a standing position, your feet are hip-width apart, and your toes are pointed forward. Move into a squat position. Return to the starting position, reaching overhead and bending to the side.
Squat to Overhead Side Reach Mobility Exercises.
In the squatting position, we are working on improving the movement and range of motion in the ankles, knees, and hips. We are working on the shoulder and spinal mobility and movement in reaching overhead and the side bend. Especially with side flexion with the spine moving side-to-side as a mobility exercise.
Perform one set of 3 reps, progressing to 5 reps. Move smoothly, controlled manner with a quick stop at the end with light intensity.
2. Down Dog to Lunge Mobility Exercises
Start in a straight-arm plank position. Move into a down-dog position, bringing the hips back and then moving into the lunge position.
Down Dog to Lunge
Moving into the lunge, we are working on hip and knee mobility and some ankle mobility. We are working on the wrist and core range of motion in this plank position. As we bring the hips back, we are working on shoulder mobility, the core, and the hips.
We are also working on the flexibility of the muscles around the joints, especially in the hips and around the shoulders, because this is one of the mobility exercises.
Perform one set of 3 to 5 reps in a smooth, controlled movement between each position, with a good stop of 2 to 3 seconds with light intensity.
3. Full-body Open and Close
To properly execute this mobility exercise, start standing with your legs about hip-width apart, and toes slightly pointed out. Move into a quarter-squat position. Then stand up, bring your arms overhead and arch back, bringing your head back and returning to the starting position.
Full-body Open and Close
We are working on the knees and hips in a quarter-squat position by bringing the arms overhead and the head back and arching through the midback and lower back. Also, we are working on the shoulders. And we are also working on mobility, flexibility, and range of motion in numerous joints like the knees, hips, shoulders, neck, midback, and lower back.
Perform one set of 3 to 5 reps in a smooth, controlled movement, with a good stop of 2 seconds in the end with light intensity.
Give these three exercises a go to help loosen things up and start feeling better throughout the day.
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Rick Kaselj, MS
For your guide to loosening up your joints for less pain and a better range of motion, check out The Top 10 Morning Movements to Loosen Up Your Joints here!