# Unlocking Your Body's Potential: 3 Mobility Exercises to Boost Health
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Chapter 1: The Importance of Mobility Training
Do you have just 5 minutes to spare?
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As a personal trainer, I firmly believe that mobility training is the ultimate way to enhance how you feel physically. It’s simple, cost-free, and immensely beneficial. Dedicating even a brief 5 minutes at the beginning of your day can significantly improve your well-being, allowing your body to move as it was intended. This regular practice not only boosts your daily health but also serves as a potent preventative measure against future injuries and complications.
Among the multitude of mobility exercises available, I particularly enjoy those that mimic animal movements. These exercises are highly functional and engage your entire body. They place you in unique positions that foster better core stability and coordination. Today, I’ll introduce you to three mobility exercises that can help reduce stiffness and enhance your flexibility. The best part? They require no special equipment and can be completed in just a few minutes!
Remember: “Motion is lotion, and animal locomotion is magic.”
3 Mobility Exercises for Enhanced Well-Being
Before you dive into these exercises, it's advisable to consult with a healthcare professional, especially if you have any prior musculoskeletal injuries or chronic health issues. While these movements are not overly complex, verifying their suitability with a professional is always wise. This isn't an exhaustive list, so feel free to adjust these exercises according to your abilities. The key is to push your range of motion to its maximum capability, wherever that may be.
Let’s get started with your new mobility routine!
1) Crab Walks
Image from Physiotec
How to Perform: 2 sets of 20 reps (or 30–45 seconds)
Instructions: Begin seated with your knees bent and hands placed beside you. Extend your arms and lift your hips to enter position one. Focus on opening your chest and shoulders without hyperextending your back. From this position, ‘crawl’ forward by simultaneously moving one hand and the opposite foot. Maintain a stable trunk and keep your shoulders drawn back. For an extra challenge, try moving forward and backward for 5 steps each.
2) Bear Plank Walks
Image from Physiotec
How to Perform: 2 sets of 20 reps (or 30–45 seconds)
Instructions: Ensure you have enough space for this exercise! Start in a bear plank position with your hands and toes on the ground, knees bent at 90 degrees. Keep your core engaged and neck neutral. Then, ‘walk’ forward using the opposite hand and leg, aiming to lift and place them simultaneously for improved balance and motor control. Strive to keep your spine level throughout. For an added challenge, attempt 10 steps forward and 10 steps back.
3) The Spiderman
Image from Physiotec
How to Perform: 8–10 reps per side
Instructions: Lunge forward with your right leg, placing your right arm inside your leading leg, and lower your hips towards the ground until you feel a stretch in the left hip flexors. Pause, then step forward with your opposite leg—similar to Spiderman—to achieve the same position with the other leg. Continue alternating sides as you move forward, and don’t forget to breathe!
Bonus Movements:
- Cat Cows
- Thoracic Rotations
- Gorilla Walks
If you're eager to discover even more mobility exercises, I have you covered here!
Photo by Conscious Design on Unsplash
In Conclusion
Mobility training is more than just enhancing your range of motion; it’s a vital practice for re-establishing a connection with your body—a harmonious blend of mindfulness and movement. If you stick with it, you’ll come to appreciate how resilient and adaptable your body truly is. Even dedicating just 5 minutes each day to movement can dramatically alter your health trajectory. With this new routine in your toolkit, you're well-equipped to embark on your mobility journey!
The sooner you start, the quicker you’ll feel fantastic!
-David Liira.Kin
