Today, I will share a few exercises that you can quickly do to help improve your movement and loosen up your body.
These three daily range 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 exercises.
#1 – Squat to Overhead Side Reach
In a standing position, with your feet around hip-width apart and toes pointed forward. Move into a squat position. Return to the starting position, reaching overhead and bending to the side.
Squat to Overhead Side Reach
In the squatting position, we are working on improving the movement and range of motion in the ankles, knees and hips. In reaching overhead and the side bend, we are working on shoulder and spinal mobility and movement, especially with side flexion with the spine moving side-to-side.
Perform one set of 3 reps, progressing to 5 reps. Move in a smooth, controlled manner with a quick stop at the end with light intensity.
#2 – Down Dog to Lunge
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
In this plank position, we are working on wrist and core range of motion. As we bring the hips back, we are working on shoulder mobility, the core and the hips. Moving into the lunge, we are working on hip and knee mobility and some ankle mobility.
We are also working on the flexibility of the muscles around the joints, especially in the hips and around the shoulders.
Perform one set of 3 to 5 reps in a smooth, controlled movement between each of the positions, with a good stop of 2 to 3 seconds with light intensity.
#3 – Full-body Open and Close
Start in a standing position 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
In a quarter-squat position, we are working on the knees and hips. By bringing the arms overhead and bringing the head back and arching through the midback and lower back, we are working on the shoulders. We are also working on the 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 at 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 better range of motion, check out The Top 10 Morning Movements to Loosen Up Your Joints, here!