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Regular mobility workouts offer a plethora of incredible benefits. Not only do they promote balance and improve posture, but they also increase flexibility, improve range of motion and reduce risk of injuries. Weak mobility can limit day-to-day activities and also impact sports performance while making the muscles and bones more susceptible to pain and injuries.
To help you get started with an effective mobility workout, we’ve listed a full body mobility routine that’s easy and quick to follow. The following beginner mobility workouts are great for kickstarting your mobility training. Move through the exercises one after the other in a sequence, or pick a few based on your fitness level.
Mobility workout: Best mobility exercises for beginners
Here are the five best exercises to incorporate into your mobility workout routine:
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#1 Arm raise
Arm raises are a great exercise that can be easily added to your mobility workout session.
Doing this low-impact exercise daily can help stretch the shoulder joints and reduce chances of shoulder, neck and upper body pain. If you have a sitting job or sedentary lifestyle, this easy exercise can give your upper body muscles quick relief.
To do it:
- Stand or sit with your feet pressed on the floor.
- Take a deep breath, and slowly reach your hands over your head. Touch the palms, and stretch the arms down to your sides.
- Repeat the move a few times, and bring your hands back down. Follow the same steps, and perform the exercise on the opposite side.
- For a deeper stretch, grab your left wrist with your right hand.
- Slowly pull your hand, and gently stretch to your right. Repeat on the other side.
#2 Cat cow
Another great exercise to add to your mobility workout session is the cat cow. This exercise helps stretch the entire back and reduces lower back pain too. Regular practice of cat cows can help ease neck stiffness.
To do it:
- Come to all fours with the hands under the shoulders and knees directly below the hips.
- Spread your fingers forward, and ensure that the body is in a straight line, with the feet touching the floor.
- With the neck straight and gaze down, drop your stomach towards the floor while widening the shoulders and opening the chest. Move your hips towards the ceiling at the same time.
- Rounding the back up towards the ceiling, drop your head down, and slowly push away from the floor.
- Repeat both movements a few times.
#3 Standing calf raise
Standing calf raises are one of the best mobility exercises for beginners that help improve calf strength and ankle mobility. They stretch the calf muscles and ease stiffness and pain while increasing range of motion in the lower body.
To do it:
- Stand straight with feet at hip-width distance and toes pointing forward. Keep your hands on the waist, and ensure that the body is upright.
- Slowly raise your heels, and press the balls of the feet against the floor. As you do that, make sure the knees are slightly bent but not locked.
- Repeat for the desired number of reps.
#4 Assisted deep squat
They're are one of the most effective exercises to add to your mobility workout routine. They can help open the lower body and also provide a good stretch to the hips, hamstrings and quads.
To do it:
- Stand with your feet wider than hip width, and grab onto something sturdy in front of you, like a door frame, kitchen countertop or squat rack.
- With the torso upright and feet pressed against the floor, lower yourself into a deep squat while grabbing onto the surface.
- Hold the squat for a few seconds or till you feel a stretch in your lower body muscles.
- Return to standing, and repeat the exercise.
#5 Wall slide
It's an easy exercise that helps mobilize the middle back and shoulders and opens up the chest. This exercise can make overheads and rotating movements easier and pain-free.
To do it:
- Sit cross-legged with the back against a wall. Keep your arms against the wall, and bend your elbows at shoulder height.
- Slowly slide your arms over your head, and straighten your elbows as much as you can. Reverse the entire movement, and bring your arms back to the starting position. Repeat the exercise.
Incorporating the aforementioned exercises in your mobility workout routine can boost your daily movements and workouts by building a great foundation for mobility.
They will increase your range of motion, enhance flexibility and keep muscle injuries at bay. Look to do these exercises every day for a few minutes to see the best results.
