Full Body Mobility Workout

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Often the terms mobility and flexibility are used interchangeable, however it’s important to distinguish the fact that mobility training is not just stretching. Mobility training allows us to improve our range of motion of a joint while stretching, literally stretches a muscle to allow it to become longer over periods of time. Mobility training allows us to move better overall and can help decrease the risk of injury.

Mobility training should be incorporated into your routine as often as possible. Using mobility before a strength training can help to prime your joints for the movements you are about to perform under load. It can also help you move better in overall life which can help to decrease aches and pains and help improve your quality of life.

Check out this full body mobility workout below. You can complete all of these exercises together or you can add a few of them before your different workouts throughout the week. Aim to complete 10-15 reps of each 2-3 times through.

Cat-Cow: Begin in a table top position. Round up through the spine and shoulders arching your back up. Slowly lower back to all fours and extend slightly through the back. Ensure that your head moves with the motion as well. As you curl up your chin should tuck towards your chest and as you extend back your head should lift and look up.
Thoracic Rotation: Beginning in a quadruped position reach one arm across your chest and through then rotate through the thoracic spine to open up through the chest. Rotate back to the start position and repeat on both sides.
Child’s Pose Rockbacks: Begin in a tabletop position and then drop your hips back into a Child’s Pose position. Settle at the bottom of your Child’s Pose for a few seconds and then return to your table top position. Repeat.
Prone W’s: Begin lying face down. Lift your arms off the floor slightly with your arms fairly straight. Your legs don’t need to lift off the floor here. Pulling your elbows back create a W shape with your arms and then return to the front. Repeat.
Squat Rocks: Drop into a low squat and place your elbows inside your knees. Rock slightly back and forth moving the weight into one foot then the opposite foot. Repeat.
Adductor Rockbacks: Beginning on all fours place one leg straight out to the side. Begin in the table top position and rock the hips backwards. At the end of your range of motion hold for a couple of seconds before returning to your tabletop position. Then repeat.
Ankle Mobility: Beginning in a kneeling lunge position place your hand on your front foot to help keep it in place. If you can do this against the wall that will also work. Place your foot about a foot away from the wall and then drive your knee toward the wall (or just forward if you aren’t against a wall). Make sure that your heel stays on the floor. At the end range of motion hold for a few seconds and then back off and repeat.

There you have it. A variety of mobility exercises you can start to add to your routine today. Mobility is the key to helping you move better overall. Incorporate mobility daily and watch your life improve.

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