Mobility exercises can enhance the ability to control the movement of limbs through the full range of motion so that you can avoid injuries and execute intense exercise with much more efficiency and competence, according to Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray.
Beck recommends that you complete the following routine twice weekly in order to help improve joint flexibility and strength.
1) Quad Stretch: Get down on all fours. Raise your right leg up into the air while reaching back to grab your right foot with your left hand. Hold this stretch for 30 seconds. Release and repeat on the other side. Complete 3 times per side.
2) Thoracic Spine Rotation: Start on all fours, with your hips directly above your knees and your hands directly underneath your shoulders. Keep your knees apart and your hands shoulder width apart. Bring your right hand against the side of your head. Slowly lift your elbow outwards away from the midline, keeping your hand against the side of your head. Keeping your head square to your shoulders, rotate your upper body round as far as you can and hold for three seconds before returning to the midline. Complete 3 sets of 10 reps per side.
3) Hip Mobility Move: Position yourself in a deep lunge with your left knee flexed and your right knee extended behind you. Take your left elbow and place it on the inside of your left knee, driving the knee out slightly to the side so that you feel an additional stretch through your groin. Reach your right arm as far as you can behind you up toward the ceiling. Make sure your eyes follow your hand as you reach behind you in order to get even more motion through your thoracic spine. Stand up and repeat the motion on the other side. Complete 3 sets of 10 reps per side.