The Most Important Mobility Moves Everyone Needs

Mobility training can feel difficult at first, but it’s just because your body isn’t used to the movements. This is normal, and is just a stage to get past. Here’s how:

The Core Four

Here are four exercises that target the most critical kinds of mobility that it’s most important to build and maintain:

1. Spinal segmentation (from tabletop position): move your spine one section at a time—pelvis, lower back, mid back, upper back—using controlled tilts to build spinal awareness and form control.
2. Hip internal and external Rotation (from cross-legged position): rotate each leg outwards and inwards while seated, keeping both knees bent, to improve hip mobility, leg strength, and to help prevent knee injuries.
3. Shoulder & upper back mobility (sunbather to prisoner position): circle your arms from behind your head to behind your back and back again while controlling your rib movement, targeting a full range of motion in your shoulders.
4. Hamstring mobility (elephant walk with anterior tilt): with your knees slightly bent and back flat, alternate straightening each leg while maintaining an anterior pelvic tilt to gently lengthen your hamstrings.

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

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

Four Habits That Drastically Improve Mobility

Take care!