10 Mobility & Strength Exercises to Move Better & Feel Younger!

Mobility coach Alisa Szyman shows us how:

Keeping it moving

Doing the following thrice-weekly is sufficient for very noticeable benefits:

1. Shoulder cars: stand tall with your feet hip-width apart, core engaged, and slowly lift your arm forwards, overhead, then rotate outwards. Complete 5 circles per direction per arm; improves shoulder mobility, joint health, posture, and body awareness.
2. Lateral lunge & twist: step to side into lunge, elbow to bent knee. Your opposite arm reaches upward. Do alternate sides for 8–10 reps; strengthens hips, glutes, legs, and core while adding spinal rotation
3. World’s greatest stretch: from kneeling, step into a deep lunge, rotate your arm upwards, then shift your hips backwards into a hamstring stretch. Tepeat 5–8 reps per side; improves hip flexor mobility, spine rotation, and hamstring flexibility.
4. Hip cars: from kneeling, lift your knee forwards, outwards, then rotate back and return. Do 5 circles in each direction per leg; builds hip mobility, stability, joint health, and body control.
5. Cat cow spine circles: from all fours, inhale your chest forward/exhale while rounding your spine or do spine circles. Do 10–15 reps (or 5–8 circles per direction); mobilizes spine and hips, improves posture and flexibility.
6. Hip adductor & heel raises: kneel on one leg, with other leg out to side with your toes flat, and shift your hips for an inner-thigh stretch, then lift your heel for ankle mobility, before switching sides; stretches adductors, strengthens your groin, and improves ankle range.
7. Side plank & reach: hold a side plank, with your top arm up and then reaching under body. Rotate your rib cage, and repeat 8–10 reps per side; strengthens obliques, spine rotation, and shoulder stability.
8. Reverse tabletop: sit with your knees bent, hands behind, and press your hips up into a tabletop position. Squeeze your glutes, and open your chest. Do 8–10 reps; strengthens glutes, core, posterior chain, and opens shoulders and chest.
9. 90/90 hip shifts: sit with your knees bent at 90°, and move your knees from side to side slowly. Do 8–10 reps per side; improves hip mobility in internal and external rotation, you can add torso rotation too if you like, which improves (you guessed it) torso rotation.
10. Deep squat: hold a deep squat for 1 minute or do 10–12 reps; you can use your elbows to press your knees outwards for an additional stretch if you like; improves hip, ankle, spine mobility, and stretches adductors.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!