Maintaining mobility requires physical activity regardless of health condition or age. If you want to feel more agile and pain-free in daily life, understanding how can you improve your mobility is important.

Usually, mobility refers to the range of motion of a joint. For instance, a knee may move from 0 degrees to 130 degrees. So, a healthy lifestyle and healthy joints depend on it. Fortunately, there are easy, practical exercises you can perform.

In this blog, we'll share common exercises you can do to improve your mobility at home

What Is Mobility and Why Is It Important?

In simple words, physical mobility is the ability of free movement. It comprises several components: flexibility, muscle strength, motor control, joint health, proprioception, agility, and more. Additionally, it is essential for everyday activities, such as picking up something and climbing stairs.

Benefits of Mobility Exercises

A mobility exercise can provide killer benefits to your regular workout routine. Including:

●    Greater range of motion

●    Improved flexibility

●    Painless and stiff joint movement

●    Muscle strength

●    Balance and stability
●    Controlled movements that are executed as planned

●    Improved athletic performance

●    Prevents overuse injuries

●    Reduced muscle tightness

●    Less fatigue

●    Boost confidence and well-being

Mobility Exercises To Enhance Your Range Of Motion

Check out these exercises suggested by Temple Fitness Franklin if you're a newbie to mobility or looking to improve.

1.  World's Greatest Stretch

1.      Start in a high plank posture with your back flat and your wrists beneath your shoulders.

2.     Set up a deep lunge position with your right foot forward. Lie on your left side with your left knee bent or straight.

3.     Hold the position for a second. Make a right turn and reach your right hand toward the sky. Take a moment to hold this position.

4.     It's 1 rep. Do this 8-10 times on each side.

5.     Reverse the movement on the other side.

2. 90/90 Hip Switch

1.      Sit straight with both knees bent at 90° and your legs slightly wider than hip-width apart.

2.     Hold your feet lying on the floor and pivot your knees to the opposite side.

3.     Focus on your hips while maintaining an upright position. Make sure to complete 6 reps on each side.

3. Cat Cows

1.      Put your hands on the floor at shoulder width and your knees below your lower back.

2.     Inhale while keeping your belly button close to your back. Stay in this "cow" pose for 2-3 seconds.

3.     While arching your back, slowly transition into the "cat" position. Stay 2-3 seconds in this pose. Perform 8 repetitions in each position.

4.  Downward Dog Hip Opener

1.      Stack your shoulders over your hands and wrists, starting in a plank position.

2.     Push back with your hands and raise your hips in a downward dog position.

3.     Lift your left foot up and back behind you, then bend your left knee.

4.     Open your hips, and let your left foot fall toward your right leg. You must reverse the activity to the starting point.

5.     Repeat on the other side. That's 1 rep. Compete for 8 reps.

5.  Half Kneeling Adductor Rock

1.      In a semi-kneeling angle, start with your left leg ahead and your left knee bent.

2.     Then, place your right knee under your torso or slightly behind. Put your right knee in a 90-degree bend.

3.     You should step out to the right with your left foot.

4.    Hold this precise position for 1-2 seconds before returning to the center.

5.     Repeat 8-12 times this way. Reposition your hips deeper with each repetition.

6.  Thread The Needle

1.      Start on your hands and knees.

2.     Raise your right elbow to the ceiling and focus on it as you move.

3.     Next, drop your right shoulder and "thread the needle" between your left hand and left knee.

4.     Reverse the movement immediately after each rep. Do 6 reps on the first side, then 6 reps on the second side.

7. Achilles Opener

1.      You should stand with your legs apart by hips and your head straight.

2.     Hold both hands straight above your head, flexing your left knee slightly.

3.     Take 30 seconds to hold, then switch legs. You should feel like you are squeezing the ankle muscle in the back of your legs.

8. Thoracic Extension

1.      Lay on a foam cushion with your back and feet firmly on the ground.

2.     Lift hips off the floor by clasping hands behind head.

3.     Over the roller, gently extend the upper back. Don't go beyond your comfort zone. This stretch shouldn't be painful.
4.     Hold the position for a few seconds. That's 1 repetition.

5.     Repeat this for 10 times, switching foam roller sections each time.

9.  Figure 4 Windshield Wipers

1.      Lay on the ground with your arms at your sides and your legs straight.

2.     Keep your left foot flat and flex your left knee.

3.     At your own comfort level, lower your legs slowly leftward until your left leg touches the floor. Hold this position for 2 seconds.

4.     Gradually rotate your legs to the right until your right foot touches the ground.

Hold this position for 2 seconds. Perform 8 repetitions on each side.

10.  Sky Squat Reaches

1.     Position yourself with your feet wider than your hips. Keep your feet and heels close, and fold your knees deep.

2.    Hold your right ankle in your left hand. Observe the roof while holding your right arm.

3.    Rotate your upper body to the right. Stay for 2 seconds and come back to the center. Work on each side for 8 reps.

How To Track Mobility Progress

Monitoring your mobility workout progress is crucial to understanding your results. To measure your progress, do these:

●    Work with a trainer: A certified personal trainer can offer personalized feedback regarding your range of motion.

●    Try filming yourself: Make a video of yourself doing your exercises and compare how you move over time.

●    Keep a workout diary: Keep track of your flexibility, pain points, and body reactions after each workout.

Conclusion

A mobility training program could unlock your body's full potential. Whatever your fitness or inactive lifestyle level, mobility training can help you live pain-free and move well. Enjoy better flexibility and pain-free life by consulting our certified personal trainers in Franklin, TN.

Frequently Asked Questions

How frequently can you do mobility exercises?

You should do mobility exercises 3-5 times a week for the best results.

Can mobility exercises reduce chronic pain?

Yes, mobility activities can reduce joint stiffness caused by tight muscles or poor posture.

Are mobility exercises safe for beginners?

Definitely! Mobility exercises can be easily modified to suit any fitness level, so they are suitable for beginners as well.