7 Mobility and Flexibility Exercises To Help You Move With Ease

Incorporating these mobility exercises into your workout can help you improve range of motion and reduce pain.

Achieving true fitness and well-being extends beyond the realms of running speed or lifting prowess. Equally essential is the capacity for effortless movement in both your workouts and daily life. This is where incorporating mobility sessions into your routine can make a profound difference.

Mobility, as defined by Laura Miranda, DPT, CSCS, a New York City-based physical therapist and trainer, and founder of Pursuit, the fitness training system, is “your ability to achieve and control a certain range of motion.” It is a critical component of health and functionality, enabling you to perform routine tasks without discomfort. Research, such as a 2014 study in the Journal of Physical Therapy Science, has shown that engaging in range of motion exercises can notably improve the daily functioning of individuals who have experienced strokes.1

In light of this, Laura Miranda has devised a series of movements and poses aimed at bridging the gap between your potential range of motion and your current capabilities. This mobility flow involves transitioning between poses, holding each for two to three seconds, while addressing the entire body, from the neck and shoulders to the hips and hamstrings. It is crucial to inhale and exhale deeply in each pose and maintain core engagement throughout to preserve a neutral spine. The end point of each movement should feel challenging yet not painful. Adjust your position if you notice any compromise in your breath or form.

This mobility flow can serve as a warm-up before intense weightlifting or high-intensity interval training sessions. It effectively primes your muscles and gets the blood circulating for more extensive movement. Additionally, you can integrate these exercises into your workday, providing your body with a well-deserved stretch break. Regardless of when you choose to perform them, Laura Miranda emphasizes the importance of moving deliberately, moving skillfully, and most importantly, moving with a sense of well-being.

Execute each exercise, holding each pose for two to three seconds, equivalent to one full breath. Then, repeat for two or three repetitions before switching sides or progressing to the subsequent pose. On the final repetition, extend the hold of the last pose to 10 seconds to amplify the gains in strength and stability.

1. Reverse Lunge With Side Bend

• Targeted Mobility: Hip flexors and lower back

Instructions:

• Begin in a standing position with your feet together (A).
  
• Take a step backward with your right leg, entering into a reverse lunge, with both knees bending and your pelvis tilting forward. Squeeze your right glute (B).
  
• Simultaneously, reach your right arm overhead, then bend your torso to the left, reaching your left arm across your body. Hold this position for two to three seconds. On the final repetition, extend the hold to 10 seconds.
  
• Repeat this sequence twice, and then switch sides.

2. Squat to Forward Fold

• Targeted Mobility: Hamstrings, lower back, ankles, shoulders, and neck

Instructions:

• Start by standing with your feet slightly wider than hip-width apart, then bend forward to grasp your toes or ankles.
  
• Lower into a deep squat while maintaining an upright chest, engaging your hamstrings as you descend (A).
  
• At the bottom of the squat, use your elbows to push against your knees, creating tension in your buttocks and hamstrings (B).
  
• Tuck your head downward and lift your buttocks upward, straightening your legs only as much as you can while maintaining contact with your toes or ankles. Perform this movement two more times.

3. Low Lunge With Rotation

• Targeted Mobility: Hip flexors, mid-back, neck, and shoulders

Instructions:

• Start in a plank position with your shoulders over your wrists and your spine aligned from your neck to your hips.
  
• Step your left foot forward, placing it outside your left hand. Keep your right leg extended with your knee off the ground, and engage your right glute (A).
  
• Place your left hand behind your head, and slowly rotate to the left, moving through your mid-back, with your elbow reaching upward (B).
  
• Push into the floor with your right hand as you rotate your left elbow downward and inward, toward your right elbow. On the last repetition, hold this position for 10 seconds.
  
• Then, place your left hand back down and step your left foot back to the plank position. Repeat this sequence twice, and then switch sides.

4. Shin Box to Forward Step

• Targeted Mobility: Hips and glutes

Instructions:

• Sit on the floor with your right leg bent at approximately 90 degrees, with your shin in front of you. Your left leg should also be bent at about 90 degrees, with the shin to the side. Keep your torso facing directly forward.
  
• Hinge forward at the hips, maintaining a neutral spine (A).
  
• Squeeze your glutes to lift your hips off the ground. Place your weight on your right knee and step your left foot forward into a half-kneeling position. Stretch forward into your right hip flexor while squeezing your right glute (B). Hold this position for two to three seconds. On the final repetition, extend the hold to 10 seconds.
  
• Step your left foot back to the starting position and lower your hips to the ground. Repeat this sequence twice, and then switch sides.

5. Lateral Lunge To Plank Walkout

• Targeted Mobility: Inner thighs

Instructions:

• Stand with your core engaged and your feet positioned apart, approximately 6 to 10 inches wider than your hips (A).
  
• Bend your right knee and hinge at your right hip, keeping your back flat and your left leg straight. Push back to the starting position, and then repeat on the opposite side (B).
  
• From a standing position, reach forward until your palms touch the floor (on the last repetition, hold this position for 10 seconds).
  
• Walk your palms out to a wide-leg plank position with your shoulders over your wrists, knees straight, and your spine aligned from your neck to your hips. Then, tuck your head and walk your hands back to your feet. Repeat this sequence twice.

6. Wide Squat With Internal Rotation

• Targeted Mobility: Hips

Instructions:

• Stand with your feet wider than hip-width apart. Ensure your shoulders are stacked over your hips while engaging your core.
  
• Extend your arms in front of you and lower into a squat (A).
  
• Without moving your left leg, rotate your right leg by pivoting the foot, knee, and hip inward (on the last repetition, hold this position for 10 seconds). Engage your left glute to enhance the internal rotation of the right hip.
  
• Rotate your right leg back to the squat position, and then stand up. Perform this exercise two more times before switching sides.

7. Single-leg Deadlift To Knee Drive

• Targeted Mobility: Hamstrings, lower back, and glutes

Instructions:

• Start by standing on your left leg, engaging your left glute (A).
  
• Hinge at your hips, lowering your torso toward the floor and extending your right leg straight behind you, maintaining a straight line from your head to your toes (on the last repetition, hold this position for 10 seconds).
  
• Drive through your left glute to stand back up, engaging your abs. Bring your right knee toward your chest and squeeze it until you feel a stretch in your glute (B).
  
• Repeat this movement two more times before switching sides.

A Recap: Prioritizing Mobility for Enhanced Health and Performance

Optimal mobility, characterized by the ability to achieve and control a full range of motion, is a fundamental aspect of health and physical performance. When certain areas of your body, such as the knees or neck, lack full range of motion, it can lead to discomfort and limitations in your daily activities. To address this, Laura Miranda has devised a seven-step mobility flow, featuring poses held for two to three seconds, designed to enhance mobility throughout your entire body, from your neck to your hamstrings.

This mobility flow can serve as a dynamic warm-up before heavy lifting or high-intensity interval training sessions, effectively preparing your muscles and increasing blood circulation for more extensive movement. Alternatively, it can be incorporated into your daily routine as a rejuvenating stretch break. Regardless of when you choose to engage in these exercises, Laura Miranda underscores the importance of moving purposefully, moving with skill, and moving while prioritizing your well-being.

By diligently practicing these mobility-enhancing movements, you can unlock your body’s full potential, improving your range of motion, reducing discomfort, and enhancing your overall health and physical performance. So, take the time to prioritize mobility in your fitness regimen, and experience the profound benefits of moving with greater ease and vitality.