Increase range of motion, optimize athletic performance, and reduce risk of injury with this Daily Mobility Workout. These are the best mobility exercises to include in your mobility training routine. Targeting tight hips, shoulders, inner and outer thighs, glutes, chest and back muscles.
Mobility training is one of the most important things you can do to improve athletic performance, prevent injury, and move pain-free.
Mobility workouts are a key component of overall functional fitness.
Taking your joints through a full range of motion improves your ability to perform everyday movements, such as bending, lifting, reaching or twisting.
Adding mobility exercises to your routine can also improve your athletic performance in strength training and HIIT workouts. For example, better ankle mobility allows you to get deeper into your squats.
I suggest adding these exercises to your routine daily to improve mobility in the upper body, lower body and spine.
Yoga, and barre/pilates workouts are known for integrating flexibility and mobility work into the workout. These workouts focus on the small, stabilizing muscles surrounding the hip joints, knee joints, ankle joints, shoulder joints, wrist joints, and spine.
Stretching primarily targets muscle length and flexibility, while mobility exercises focus on joint health and functional movements. Mobility exercises often involve more dynamic movements that challenge the entire range of motion of a joint, while stretching can be more static (such as holds) and focused on a specific muscle or muscle group, such as upper body stretches or hip flexor stretches.
Mobility, stretching and recovery are just as important as other forms of training. Your muscles require rest time between high intensity workouts or weight training in order to recover and grow stronger. Adding mobility workouts to your routine prevents injuries, reduces stress and can improve athletic performance within your workouts.
Release tight muscles, increase mobility and flexibility, reduce risk of injury, and get better range of motion during workouts with this guided mobility workout.
I suggest incorporating mobility workouts like this one to your home workout plan 1-2 times per week to protect and maintain healthy joints and muscles.
No Equipment. Option to add a plyo box (or sub a bench/chair/couch).
Follow along with the guided Mobility Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
Note: I’ll cue this in the video, but it’s important to actively keep your body from tensing up as you hold each pose. Focus on breathing into each mobility exercise, and think about “releasing” the tension in each muscle group to avoid clenching up.
Targets: Deltoids (all three heads of the shoulder muscles), rotator cuff muscles, lower back and upper back.
If you sit at a desk all day and feel your shoulders rounding, this stretch is for you. A complete shoulder mobility exercise to increase range of motion and stability in the shoulder joint.
Modification: If lying on your belly isn’t comfortable, perform this exercise from a standing position.
Targets: Upper back and middle back (thoracic spine), shoulders and core.
The thoracic spine (or t-spine) is located in the upper and middle part of the back. Thoracic spine mobility can reduce pain in the lower back, neck and shoulders.
Targets: Hips (abductors), hip flexors, groin, quads, glutes, hamstrings and low back.
One of the best hip mobility exercises to warm up for a workout. This dynamic stretch opens up the entire lower body.
Modification: Drop your back knee to the ground if holding a high plank position feels too intense.
Targets: The muscles around the hip joint — glutes, piriformis, psoas, hip flexors, hip abductors and hip adductors.
This is a great way to activate your glutes before starting your day. Strong, active glutes can help prevent lower back pain.
Modification: If the get-up is too intense, stick with a 90/90 hip stretch.
Targets: Hips (specifically the hip flexors, which are the muscles in the front of your hip) and quads.
Modification: The more upright your torso is, the more intense this exercise is.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.