Mobility exercises are becoming a very important part of working out. Moving your joints through their full range of motion before a workout can help to keep your joints healthy and reduce the risk of injury. There are now entire classes dedicated to improving mobility and stability. Taking 15 minutes before your workout to go through a range of mobility exercises can really help your body to function optimally. You’ll see a huge difference, just by taking that time 2-3 times a week, in your alignment, posture and how you move.
Add these exercises to your warm-up to maintain and increase your hip, shoulder and spine mobility and to boost your flexibility and strength over time.
Cat-Cow Pose
Start on all fours, the wrists under the shoulder and knees under the hips and spine neutral. Slowly arch the spin, lifting the chest and tailbone and lowering the bellybutton toward the ground. Draw the belly button up towards the spine to round the back and drop the tailbone toward the floor. Bring your chin into the chest. Do 8 reps.
Frog Stretch
Start on all fours, wrists under shoulders and knees under hips. Drop down on to the forearms and slowly slide the knees outwards as far as possible with knees bent at 90 degrees. Stay there for 30 seconds.
Scapula Push-Ups
Start in a high plank position. Pull the shoulder blades together, while keeping the spine neutral and elbows straight. Actively press hands into the floor to open the shoulder blades as wide as possible. Do 8 reps.
