3 Life-Changing Mobility Movements To Train

If you’ve ever momentarily struggled to stand up straight after sitting for too long, or had to take a moment to get up off the floor, this one’s for you.

And if you’ve never done those things? Well, this one’s still for you—prevention is better than cure, after all!

From the hips

Most movements that we need to do in life depend on our hips. They support our spine, on which almost everything else depends, and on the flipside, they’re where our legs are plugged in, so they’re pretty critical for lower body mobility too.

So, with that in mind, here are the three exercise promised—or five, depending on how you want to count them:

1. For hip mobility most directly: start with a combination of donkey kicks and fire hydrants. From a tabletop position, lift one leg behind you as if putting a footprint on the ceiling, keeping your tailbone tucked in and your core engaged to avoid using your lower back. Then, bring your leg back and lift it sideways like a dog peeing on a hydrant, keeping your torso level and pelvis stable. Alternate between the two movements for 20 total reps (i.e. 10 each), then switch legs.
2. For hip, spinal, and upper body mobility: now we get to thread the needle. From all fours, inhale and reach one arm up (as far as comfortable), then exhale and thread it under your body to the opposite side. Lower your shoulder close to the mat but without touching it, using your core to twist. Follow your breath rhythm—inhale to lift, exhale to thread—and do 10 reps on each side.
3. For hip and ankle mobility: use a split lunge with two parts. From an upright lunge, put your hands on your front thigh and tuck your tailbone in to engage the back glute. Lunge forwards while keeping your front heel flat on the floor, while your knee moves past the toes. Then, without changing pelvis position, lift your back knee and try to straighten your leg, pushing your heel backwards without raising your hips. Return to start and repeat 10 times per side.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!