Personal trainer and massage therapist Peterson Pierre of Xenhouse authored this story.
When it comes to mobility, the most important thing to know is that it prevents long lasting injuries such as muscle and disk strains, shoulder impingement, decreased muscle activation, and back, knee, and neck pain. The best way to stay mobile is to exercise, be active, maintain a healthy weight, and stretch regularly.
Best Exercises For Mobility
Cat Cow
- Start on all fours with the top of your feet pressed into the ground.
- Tuck your tailbone under to push your spine toward the ceiling, making the shape of a Halloween cat. (Be sure to lengthen your neck so that your ears come down by your biceps.)
- Then, slowly move into cow position so that your belly is dropped toward the floor.
- Draw your shoulders away from your ears, and gaze up toward the ceiling.
Learn how to do the Cat Cow by watching the video below.
Prone Swimmers
- Start by lying on your stomach with your arms overhead.
- Raise your arms toward the ceiling, keeping your elbows straight.
- Circle them around as far as you can until hands are behind your back.
- Reverse the arm circle motion.
Learn how to do the Prone Swimmers by watching the video below.
Assisted Deep Squat
- Start with your feet slightly shoulder-width apart and hold onto an upright and supported surface.
- Keep your feet flat and body upright as you lower down into a deep squat position while holding onto a supported surface.
- Hold the deep squat for 20-30 seconds before returning to standing position.
Learn how to do the Assisted Deep Squat by watching the video below.
Spider Lunges
- Start in a high plank position.
- Bend one knee up toward your arm and place your foot outside of your hand.
- Keep your back leg straight as you push your hips down.
- Hold for 2 to 3 seconds before returning to the starting position and switching legs.
Learn how to do the Spider Lunges by watching the video below.
We’re trying these exercises ASAP!
