Long days — and maybe even nights — spent at the computer can leave you feeling stiff, achy and in need of some self-care. Taking a few minutes out of your day for a quick mobility workout will give your body some much-needed relief, raise your heart rate and give you an energy boost. It'a a win-win.
Plus, having good mobility throughout your entire body is extremely important. Not only will your muscles feel less tense, but it also helps with being able to complete daily tasks (like lifting and moving objects or going up stairs), preventing injuries, increasing your strength and improving your posture.
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The National Institute on Aging defines mobility as, the ability to move freely and easily. As you age, you may experience changes in your mobility, so it's imperative to engage in mobility work to ensure that you can function well and live independently into your later years.
How to Do This Workout
Try this quick full-body mobility routine when you need a break in your day. Do 3 sets of each exercise for the specified number of reps or time below.
This workout works through multiple planes of motion, and it can be done daily to stretch and strengthen your body and help keep you pain free.
Things You'll Need
1 light dumbbell
An exercise mat is optional, but recommended
1. Cat-Cow Pose
- Begin on your hands and knees.
- Exhale as you round your back, pull the belly button toward your spine and tuck your chin toward your chest.
- Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion.
- Then reverse the motion. Be aware of what segments feel stuck. Breathe into these spaces and remember to move slowly.
- Continue to move between cat and cow pose, letting your body move with your breath.
- Repeat for 45 seconds.
Tip
Allow your head and neck to move with you, and make sure you are initiating the movement from your core.
2. Glute Bridge Pullover
- Lie on your back with your arms resting by your sides, knees bent and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips.
- Hold the head of a light dumbbell in each hand above your chest with your arms straight.
- Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Resist the urge to arch your lower back as you raise your hips. Focus on keeping your spine in a neutral position throughout.
- Keeping your hips lifted, slowly bring the dumbbell back toward the floor behind your head with your arms straight.
- Return your arms to the starting position.
- Repeat for 3 sets of 10 reps.
Tip
Keep your arms straight to make sure you are stretching your lats and not your triceps. If you have any back pain you can keep your hips on the ground.
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3. High Plank to Pike
- Start in a high plank position with your wrists directly under your shoulders. Your body should make a straight line from your heels through your hips to the top of your head.
- Lift your hips to the ceiling creating an inverted “V” with your body so you're in downward-facing dog position.
- Lower your hips to return to high plank position.
- Repeat for 3 sets of 10 reps.
Tip
Initiate the movement from your core, as opposed to your glutes.
4. Deep Squat to Alternating Reach With Rotation
- Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. (If the position feels uncomfortable, move your feet in a little closer).
- Keeping your arms straight and your hands pointed down toward the floor, push your hips back and bend your knees out over your toes to squat down. Reach your hands down to the ground.
- Twist through your core and reach your right arm above your head.
- Return to the middle.
- Twist through your core and reach your left arm above your head.
- Return to the middle.
- Straighten your legs and reach both arms above your head.
- Repeat this sequence for 45 seconds.
5. Alternating Single-Leg Airplane
- Stand with your feet hip-width apart.
- Bring your arms straight out to the side. In one motion, lift your right foot off the ground and hinge your hips forward until your chest is parallel to the ground (or as close to parallel as you can get while keeping your balance).
- Make sure your hips are squared and your foot is flexed.
- Lift your chest up and bring your right foot forward to return to the starting position.
- Repeat, lifting your left leg off of the ground.
- Complete 3 sets of 10 reps on each side.
Tip
If you need balance support, hold on to the back of a chair for this exercise.