The 6 Mobility Stretches You Should Do Everyday
Have a spare 10 minutes? Performing mobility exercises not only makes you feel better but also reduces the risk of injury and promotes pain-free performance.
According to a study by the NIH, “Subjects with low-quality movement patterns were nearly seven times more likely to experience an injury than people with high-quality patterns. This model is statistically significant. A one unit (1 cm) decrease in flexibility may increase the risk of injury by 6%.”
One immediate advantage of mobility work is the sense of well-being it provides. It’s the perfect recipe for connecting the mind and body via intentional movement patterns and controlled breathing. We have curated six effective mobility exercises that require just a few minutes each day, offering a practical solution to build and maintain the mobility necessary for optimal performance. Whether you choose one, two, or all of these exercises, incorporating them into your routine can lead to a noticeable improvement in how you feel and move around.
Runner’s Lunge
The runner's lunge is a common yoga stretch that targets the hip flexors, hamstrings, and quadriceps. Here's a step-by-step guide on how to perform a runner's lunge in a yoga setting:
1. Starting Position:
Begin in a tabletop position with your hands and knees on the mat. Align your wrists under your shoulders and your knees under your hips.
2. Step One Leg Forward:
Step your right foot forward outside of your right hand. Place your right foot flat on the mat with your knee directly above your ankle. Ensure your toes are pointing forward.
3. Raise the Back Knee:
Raise your left knee off the mat, ball of your back foot should be on the ground.
4. Align Hips:
Align your hips so that they are facing forward. This may involve slightly shifting your left hip forward.
5. Lengthen the Spine:
Lengthen your spine by reaching your crown (top of your head) forward and lifting your chest.
6. Options for Hands:
Hands on the Mat: Place your hands on the mat on the inside of your front foot. This is a stable and common variation.
Hands on the Knee: For a more upright position, place your hands on your right knee. This option is gentler on the wrists.
Arms Overhead: For an additional stretch, you can raise your arms overhead, palms facing each other.
7. Hold and Breathe:
Hold the position for 30 seconds to a minute, focusing on deep, steady breaths.
8. Switch Sides:
Release the stretch, step your right foot back, and return to the tabletop position. Then, repeat the sequence with your left foot forward.
Tips:
Ensure your front knee is directly above your ankle to protect your knee joint. Engage your core muscles to stabilize your lower back. Experiment with the position of your back foot. You can either tuck the toes or allow the top of the foot to rest on the mat, depending on your comfort.
This stretch is excellent for opening the hip flexors and increasing flexibility in the hips and thighs. If you have knee issues, consider placing a cushion or folded blanket under your back knee.
2. Cat Cow Spinal Segmentation
The Cat-Cow stretch with spinal segmentation is a yoga-inspired exercise that helps improve flexibility and mobility in the spine. This movement involves transitioning between two poses: Cat (flexion) and Cow (extension). Adding spinal segmentation means you move through each vertebra individually. Here's a step-by-step guide:
1. Starting Position:
Begin on your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips.
2. Neutral Spine:
Ensure your spine is in a neutral position, with a straight line from your head to your tailbone. Your neck should be in line with your spine.
3. Cat Pose (Flexion):
Inhale as you round your back toward the ceiling. Start by tucking your chin to your chest and sequentially flexing your spine. Imagine each vertebra lifting toward the ceiling one at a time. This is the Cat Pose.
4. Spinal Segmentation:
As you round your back, focus on moving through each vertebra individually. Try to create a wave-like motion, segmenting your spine into different sections.
5. Cow Pose (Extension):
Exhale as you transition into the Cow Pose. Drop your belly toward the floor, arch your back, and lift your head and tailbone towards the ceiling. Again, segment your spine, starting from the lower back and moving upwards.
6. Flowing Movement:
Repeat the sequence by flowing between Cat and Cow, emphasizing the segmentation of your spine. Inhale as you move into Cat, and exhale as you move into Cow.
7. Coordinate with Breathing:
Coordinate your breath with the movement. Inhale during Cat (flexion), and exhale during Cow (extension).
8. Repeat:
Repeat the Cat-Cow stretch for 1-3 minutes, gradually increasing the fluidity of your movement and focusing on the segmentation of your spine.
Tips:
Move slowly and deliberately, paying attention to each part of your spine as you transition between Cat and Cow. If you have wrist issues, you can perform this exercise on your fists or use yoga blocks under your hands.
This stretch is often used as a warm-up or a gentle way to improve spinal mobility. Adding spinal segmentation to the Cat-Cow stretch provides an extra layer of focus on the individual vertebrae, promoting flexibility and mobility throughout the entire spine.
As always, listen to your body, and modify the intensity of the stretch based on your comfort level. If you have any existing spinal conditions or concerns, consult with a healthcare professional before attempting new stretching exercises.
3. Half Kneeling Quad Psoas Stretch
The half-kneeling quad psoas stretch is an effective exercise to stretch the quadriceps and the psoas muscle, which is a hip flexor. Here's a step-by-step guide on how to perform this stretch:
1. Starting Position:
Start by kneeling on a soft surface, such as a mat, with your right knee on the ground and your left foot in front of you. The left knee should be bent at a 90-degree angle, creating a half-kneeling position.
2. Alignment:
Ensure that your left knee is directly above your left ankle, forming a right angle with your knee. Your right knee should be directly under your right hip.
3. Engage Your Core:
Engage your core muscles to stabilize your spine and pelvis.
4. Pelvic Tilt:
Tilt your pelvis backward by squeezing your glutes. This action helps to increase the stretch in the front of your right hip.
5. Lunge Forward:
Lunge forward allowing your front knee to move slightly past the ankle, or until you feel a stretch. Maintain the front heel on the ground.
6. Keep Your Chest Tall:
Maintain an upright posture by keeping your chest tall. Avoid arching your lower back excessively.
7. Reach Arm Overhead:
Reach arm on the stretching side overhead and lightly rotate your torso away from the front leg. Reach and lightly bend towards the front leg.
8. Stretch Intensity:
You should feel a stretch along the front of your right hip and thigh. Adjust the intensity by gently pulling your ankle toward your glutes.
9. Hold the Stretch:
Hold the stretch for 15-30 seconds, or longer if comfortable, while breathing deeply.
10. Switch Sides:
Release the stretch, return to the starting position, and switch to the other side.
Tips:
Perform the stretch on a comfortable surface to protect your knees. Ensure that your movements are controlled, and avoid bouncing or jerking to prevent injury.
If you have knee issues, place a cushion or folded mat under your kneeling knee for added support.
Incorporate the half-kneeling quad psoas stretch into your warm-up or cool-down routine, especially if you engage in activities that involve a lot of sitting or forward-leaning positions.
4. 90 90 Hip External Rotation
The 90/90 hip external stretch, also known as the shin box stretch, is an excellent exercise for improving hip mobility and flexibility. Here's a step-by-step guide on how to perform this stretch:
1. Starting Position:
Begin in a seated position on the floor with your knees bent and feet flat.
2. Move into 90/90 Position:
Open your right knee to the side, creating a 90-degree angle with your right leg. Your right shin should be in line with your torso. Simultaneously, swing your left leg back, creating another 90-degree angle with your left leg. Your left shin should be perpendicular to your right shin.
3. Alignment:
Ensure that your right knee is in line with your right hip, and your left knee is in line with your left hip. Your weight should be evenly distributed between your hips.
4. Square Your Hips:
Square your hips towards the front. This means both hips should be facing forward, parallel to the front edge of your mat.
5. Forward Lean:
Hinge at your hips and gently lean forward over your right leg. Keep your spine straight as you fold forward.
6. Maintain a Neutral Spine:
Keep your back straight throughout the stretch. Avoid rounding or arching your back excessively.
7. Breathe:
Focus on your breathing. Inhale deeply through your nose, and exhale slowly through your mouth.
8. Switch Sides:
After holding the stretch for 15-30 seconds or as comfortable, return to the starting position and switch to the other side.
Tips:
Start with a smaller range of motion and gradually progress as your flexibility improves. If you find it challenging to maintain balance or feel discomfort in your knees, use your hands for support on either side of your hips.
Perform this stretch regularly to help improve hip mobility and reduce tightness.
Include the 90/90 hip external stretch in your warm-up routine or as part of a cool-down after exercising.
5. Adductor Rocking Stretch
The adductor rocking stretch is an exercise that primarily targets the muscles on the inner thigh, known as the adductors. Here's a step-by-step guide on how to perform the adductor rocking stretch:
1. Starting Position:
Begin in the tabletop position.
2. Extend one leg out to your side:
Take one leg out to the side and move the opposite knee out slightly to emphasize the stretch. Maintain a neutral spine.
3. Rock Forward:
Rock forward, keeping your hands on the ground in front of you. Keep your back straight as you hinge at your hips.
4. Rock Backward:
After leaning forward, gently rock backward, aiming to sit back onto your heels. You should feel a stretch in your inner thighs.
5. Repeat the Movement:
Continue rocking forward and backward, gradually increasing the range of motion as your muscles loosen up.
6. Maintain a Neutral Spine:
Throughout the stretch, pay attention to your spine. Keep it in a neutral position, avoiding rounding or arching your back excessively.
7. Breathe:
Focus on your breathing. Inhale as you rock forward and exhale as you rock backward.
8. Hold the Stretch:
If you find a position where you feel a good stretch, you can hold that position for a deeper stretch. Hold for 15-30 seconds or longer if it feels comfortable.
9. Modify as Needed:
If you have tight adductors, you may not be able to open your legs very wide initially. That's okay; work within your comfort zone and gradually increase the stretch over time.
Tips:
If you have knee or hip issues, be cautious with the range of motion and listen to your body. Perform the stretch on a comfortable surface, such as a yoga mat.
Include the adductor rocking stretch in your warm-up routine or after activities that engage the inner thigh muscles.
Consistency is key. Perform the stretch regularly to improve flexibility in the adductor muscles.
6. Side Laying T Spine Rotation
Performing a side-lying thoracic spine (T-spine) rotation exercise can help improve mobility and flexibility in your upper back. Here's a step-by-step guide on how to do it:
1. Starting Position:
Lie on your side on a comfortable surface, such as a yoga mat, with your top knee bent at a 90-degree angle. Make sure your hips are stacked on top of each other.
2. Body Alignment:
Align your shoulders and hips to maintain a straight line from your head to your tailbone.
3. Arm Position:
Extend your bottom arm straight out in front of you, and bring your palms together.
4. Head and Neck Position:
Keep your head in a neutral position, in line with your spine.
5. Upper Body Rotation:
Inhale as you begin to rotate your upper body by reaching your top arm overhead, opening up your chest.
6. Follow the Hand with Your Eyes:
Keep your eyes on your top hand throughout the movement to maintain proper alignment and to maximize the stretch.
7. Exhale and Return:
Exhale as you slowly return to the starting position, bringing your top arm back to the starting position.
8. Repeat on the Other Side:
Flip to the other side and repeat the movement on the opposite side.
Tips:
Perform the rotation slowly and with control to avoid straining your back. Focus on the quality of the movement rather than the quantity of repetitions.
If you feel any pain or discomfort, stop the exercise and consult with a healthcare professional.
Incorporate this exercise into your warm-up or cooldown routine to improve thoracic spine mobility.
This side-lying T-spine rotation is a great exercise for promoting flexibility and mobility in the upper back, particularly in the thoracic spine. Remember to listen to your body and modify the range of motion as needed, especially if you're new to this exercise. If you have any pre-existing health conditions or concerns, it's always a good idea to consult with a fitness professional or healthcare provider before starting a new exercise routine.