Mobility workouts are one of the most underrated aspects of fitness, yet they play a critical role in overall health and movement. Whether you’re an elite athlete, someone who exercises regularly, or even if you’re just starting your fitness journey, mobility work should be part of your routine.

What is a Mobility Workout?

A mobility workout focuses on improving the range of motion within your joints, allowing your muscles and ligaments to move freely and efficiently. Unlike flexibility, which is simply the ability of a muscle to stretch, mobility involves the ability of the joint to move through its full range of motion. It enhances your body’s ability to move without restriction, helping you perform daily activities and exercises with ease.

Why Mobility Workouts Are Important

Mobility is a foundational aspect of fitness. Without it, you might struggle to maintain proper form during exercise, increasing the risk of injury. Here are some key reasons why mobility workouts should be a priority:

  • Injury Prevention:Improved mobility leads to better movement patterns, reducing strain on joints and decreasing the risk of injury during workouts or daily activities.
  • Enhanced Performance: Athletes and fitness enthusiasts benefit from improved mobility, which helps them move more efficiently and effectively during strength training, cardio, or sports performance.
  • Reduced Muscle Tightness and Stiffness:Mobility exercises relieve muscle tension, making you feel looser and less stiff, especially after a workout.
  • Improved Posture:Poor posture is often the result of limited mobility in the spine, hips, and shoulders. By working on these areas, you can maintain better alignment.
  • Increased Longevity in Fitness: A well-mobilized body experiences fewer aches and pains, enabling you to continue your fitness journey for years to come.

How Often Should You Do Mobility Workouts?

Consistency is key. Incorporating mobility workouts 3-4 times per week can yield noticeable improvements in flexibility and joint health. If you’re short on time, you can even add mobility exercises as a warm-up or cool-down for your regular workouts. Spending just 10-15 minutes per session can make a significant difference in how your body feels and moves.

Who Should Be Doing Mobility Workouts?

The short answer: everyone! 

  • For athletes and active individuals: Mobility helps maximize performance and reduces the risk of injury.
  • For beginners: Mobility work allows you to ease into fitness and improve movement patterns early on.
  • For older adults: Mobility is key to maintaining independence and preventing stiffness and pain as the body ages.
  • For desk workers: Sitting for long periods can lead to tight hip flexors, shoulders, and back pain, making mobility exercises essential for combating stiffness.

5-Move Mobility Workout for Better Flexibility and Joint Health

This mobility workout is designed to improve your joint range of motion, reduce stiffness, and help you move more efficiently. Perform this routine 3-4 times per week for optimal results. Each move targets key areas of the body, helping to loosen up tight muscles and increase flexibility.

1. World’s Greatest Stretch

Target Areas: Hips, hamstrings, spine, and shoulders

  • Start in a standing position and step your left leg back into a lunge.
  • Place both hands on the floor inside your right foot.
  • Rotate your torso to the right, lifting your right arm toward the ceiling while keeping your left hand on the ground.
  • Hold for 2-3 seconds, then return your hand to the ground.
  • Shift your hips back to straighten your front leg, feeling a stretch in your hamstring.
  • Return to standing and switch sides.

Repeat 5 reps per side.

2. Alternate Pin Needle Throughs

Target Areas: Spine and back

  • Thread the Needle Mobility Movement (on Knees)
  • Start on all fours: Hands under shoulders, knees under hips.
  • Thread your arm: Slide your right arm under your left arm, palm up, lowering your right shoulder and head to the ground.
  • Stretch and hold: Extend your left arm forward or press into the ground. Hold for 20-30 seconds.
  • Unthread: Press into your left hand and return to the starting position.
  • Switch sides: Repeat on the other side, holding for 20-30 seconds.
  • This move enhances upper back and shoulder mobility.

Perform 10 full rounds.

3. Deep Squat to Stand

Target Areas: Hips, lower back, hamstrings, and ankles

  • Stand with your feet shoulder-width apart, toes slightly pointed out.
  • Slowly squat down as deep as possible, keeping your chest upright and your heels on the floor.
  • Grab your toes or the sides of your feet with your hands.
  • From this deep squat position, straighten your legs as much as you can, lifting your hips up and stretching your hamstrings.
  • Hold for 2-3 seconds, then drop back down into the deep squat.

This move helps improve hip, ankle, and hamstring mobility, making it perfect for prepping your lower body for strength training or daily activities.

Repeat 8-10 times.

4. 90-90 Switch + Reach

Target Areas: Back, hip and the external rotation of the front hip. It also stretches the glutes, piriformis, and lower back.

  1. Sit in 90/90 position: Front leg bent in front, back leg bent behind.
  2. Switch legs: Rotate hips to bring the opposite leg forward into the 90/90 position.
  3. Reach forward: Lean over your front leg, reaching with both hands to the floor. Hold 2-3 seconds.
  4. Return and switch: Sit upright, rotate hips to switch sides.
  5. Repeat: Alternate sides for 8-10 reps, reaching forward each time.

This movement improves hip mobility and stretches the glutes and lower back.

Perform 10 twists per side.

5. Standing Ankle Circles

Target Areas: Ankles and hips

Start Position: Stand on one leg with your other foot slightly off the ground. You can hold onto a wall or chair for balance if needed.

  • Lift the Foot: Slightly lift your non-supporting foot and extend it forward.
  • Make Circles: Slowly rotate your foot in a circular motion, moving only your ankle. Complete 10 circles in one direction.
  • Switch Directions: Reverse the motion, making 10 circles in the opposite direction.
  • Switch Feet: Repeat the exercise with the other foot.
  • This movement helps improve ankle mobility and strengthens the surrounding muscles.

https://who13.com/hello-iowa/five-moves-to-up-your-mobility/

Cool Down and Stretch

After completing these five mobility exercises, finish with a few minutes of deep breathing and gentle stretching to release any remaining tension. This workout will leave your body feeling more open, flexible, and ready for whatever your day—or workout—throws at you!

Final Thoughts

Adding mobility exercises to your fitness routine is one of the best ways to stay flexible, reduce injury risk, and improve your performance. It’s not just for athletes or highly active individuals—everyone can benefit from greater mobility. So whether you’re warming up, cooling down, or dedicating time to a full mobility session, make sure you give your joints the attention they need.

Incorporate mobility workouts into your routine today, and you’ll feel the difference in how you move and perform!

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How are you currently fitting mobility into your routine? Let me know in the comments below!