Just five minutes a day of these mobility exercises could mean years of healthier movement (and lower risk of pain)
The importance of mobility
You love walking; you regularly crush cardio. Maybe you work in some resistance training and rest a day or two each week – maybe it’s even “active rest” with some yoga or other gentle stretching.
If this fitness routine sounds even close to yours, good on you – and now, there’s another smart way to up-level your long-term wellness through movement. “Everybody should be working on their mobility,” says fitness professional Charlee Atkins, creator of the popular app, Le Sweat TV. “The reason I coach my clients to do mobility is that as we get older, we kind of want to do things that are going to help us be able to move and have increased mobility as we age. That’s why it’s important for everyone to have a mobility routine – but especially as we get older.”
We caught up with Atkins to learn about some of the best exercises you can do to improve, or maintain, your mobility. “I have a mobility program that lasts five to 10 minutes,” which, Atkins tells us, she thinks everybody should be doing each day.
The 90-90
The 90-90 stretch is traditionally done seated on the floor, but note that a good way to modify this stretch is by elevating your sitting position on a chair or yoga block.
Mobility benefits:
This stretch targets the hips and lower back. The 90-90 stretch helps decrease muscle tension and increase your range of motion at the joint, which can help limit pain or decrease your chance of experiencing an injury.
Step-by-step instructions:
Start with both knees bent in a 90-degree angle – both going in the same direction – while you flex both.
Sit up tall and keep your back straight. You’ll get a feel: depending on where you want to feel the stretch will determine which way you angle your torso.
To increase the intensity of this stretch, you can intermittently drive the shin down in the ground for about 10 to 15 seconds at a time. Just listen to your body and don’t push yourself to do anything that feels too uncomfortable.
Passively hold the stretch for 60 seconds, and intermittently contract and then relax your muscles for an additional 60 seconds for a total of two minutes.
Ankle Stretch
Mobility benefits:
The ankle stretch exercise targets the ankle to help alleviate tension experienced at the knee.
Step-by-step instructions:
Start standing next to a wall, with one toe touching the wall.
Bring the toe of your back foot to match the heel of your front foot so that you’re standing one foot’s length away from the wall.
Push your knee past your toes, keeping the heel on the ground until you feel a stretch in your calf.
Passively stretch for 60 seconds and intermittently contract and relax for an additional 60 seconds for a total of two minutes. You can increase the intensity of the stretch by intermittently pushing the foot into the ground like you are pushing the gas pedal in a car for 10 to 15 seconds at a time.
Cat-Cow
Mobility benefits:
The cat-cow exercise targets the spine to help relieve lower back pain. It is also a good core-strengthening move.
Step-by-step instructions:
Start in a quadruped (all-fours) position, toes tucked under (as above). Position your shoulders over your wrists, and hips over your knees.
Flex the spine by pushing into the ground and pulling your belly button to the sky, raising your back.
Slowly extend the spine by doing the opposite motion, pushing the belly button to the ground to create curve dip in the lower back. Try to expand the chest.
Repeat the movement for 10 reps, or a total of two minutes.
Shoulder CARs (Controlled Articular Rotations)
Mobility benefits
Shoulder CARs target the upper back, neck and shoulders. “I think in general, we all have some mobility issues,” Atkins says. “Our shoulders in general are where you start to have specific mobility drills for different types of movements.”
Step-by-step instructions:
Begin on all fours with your fingertips pointed to your sides.
Draw a box with your shoulder joint, which will move the scapulae (shoulder blades) on the back, while you keep the arms locked. Start with a shrug – then second, push the ground away. Third, depress your shoulders (pull them down), then pull your shoulder blades together.
Repeat for 45 seconds in each direction.
