Last weekend we did a mobility seminar with Lululemon. We did a self assessment followed by a mobility routine. We customized everyone a home exercise program of mobility exercises based on their results. I didn't want you all to miss out so here are some of the top moves we went through!
Mobility is crucial for maintaining an active lifestyle and preventing injuries. It allows us to move freely, maintain balance, and perform daily activities with ease. In this blog post, we'll explore a comprehensive mobility program that targets various parts of the body, including the spine, hips, neck, shoulders, and knees & ankles. These exercises will help improve your flexibility, reduce muscle stiffness, and keep you feeling agile and ready for anything.
Spine Mobility Exercises: Keeping your spine mobile and flexible is essential for overall body health. These exercises will help you maintain a healthy range of motion and alleviate potential back pain.
A. Archer Stretch: This stretch targets the thoracic spine and helps improve lateral mobility. It's great for combating the negative effects of sitting for long periods.
B. Prone Press Up: This exercise targets the lower back and helps improve spinal extension. It can help reverse the effects of a sedentary lifestyle and reduce the risk of developing lower back pain.
C. Flexion Sit Back (Cat to Child's Pose): This yoga-inspired sequence helps stretch the spine and surrounding muscles, promoting flexibility and relaxation.
Hip Mobility Exercises: Your hips play a vital role in maintaining balance, stability, and mobility. These exercises will help keep your hips loose and limber.
A. 90/90 Stretch: This stretch targets the hips and surrounding muscles, increasing flexibility and promoting better mobility.
B. World's Greatest Stretch: This dynamic stretch targets multiple muscle groups, including the hips, hamstrings, and quadriceps. It's a fantastic all-around stretch for athletes and fitness enthusiasts.
Neck Mobility Exercises: Maintaining good neck mobility is crucial for reducing tension and preventing injuries. These exercises will help keep your neck flexible and strong.
A. Flexion-Rotation Stretch: This stretch targets the neck muscles and helps to improve both flexibility and rotation.
B. Neck Circles: This exercise helps to increase range of motion in the neck by gently stretching the surrounding muscles.
Shoulder Mobility Exercises: Proper shoulder mobility is essential for maintaining good posture and avoiding discomfort or injury. These exercises will help keep your shoulders mobile and flexible.
A. Supine 90/90 Pec Stretch: This stretch targets the pectoral muscles and helps to improve shoulder mobility, which can be particularly beneficial for those who spend a lot of time sitting at a desk.
B. Sleeper Stretch: This stretch targets the posterior shoulder muscles and helps to improve flexibility, making it an excellent exercise for athletes and those with tight shoulders.
Knees & Ankles Mobility Exercises: A well-rounded mobility program should also include exercises to improve the flexibility and strength of your knees and ankles.
A. Half-Kneeling Ankle Mobility: This exercise helps improve ankle dorsiflexion and overall mobility, which is essential for proper movement and injury prevention.
B. Kneeling Quad Stretch: This stretch targets the quadriceps and hip flexors, helping to improve flexibility and reduce the risk of knee injuries.
C. Yoga Block Step Through: This exercise is designed to improve knee and ankle mobility, as well as increase flexibility in the hip flexors and hamstrings.
Incorporating these exercises into your regular fitness routine will help you maintain and improve your mobility, allowing you to move with ease and reduce the risk of injury. Remember to listen to your body and modify the exercises as needed to suit your individual needs. With consistent practice, you'll enjoy the benefits of greater flexibility, balance, and overall health.