'These 7 exercises improve joint range of motion, movement quality and overall mobility,' says a personal trainer
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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science , Fit&Well , Coach , and T3. Having worked with fitness studios like F45 and Virgin Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11. In her spare time, she enjoys CrossFit, hot yoga, Pilates and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.
"These five exercises improve joint range of motion, movement quality, and overall mobility," says LJ, a master trainer at London's 1Rebel . And as a coach who teaches mobility classes every week, I have to agree they're some of my favorites.
You only need an exercise mat, nothing else. And while LJ doesn't specify sets, reps, or timings, I provide my recommendations below, plus some of the benefits LJ says you can expect. Check out the video, roll out your mat and get ready to feel loose and free again.
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As a personal trainer myself, I would recommend programming 45 seconds on and 15 seconds off for 3-5 rounds. If you prefer to work with sets and reps, try 6-8 reps per side per move, and 2 sets of each movement.
Try to keep the reps similar for each move in each round, and work both sides of the body. If you choose equal-number rounds, you could complete the reps on one side only, then switch to the other side on the next round.
I loved this routine, and it helped me feel far looser going into my day or my next workout.
Some of these exercises I know already and use with clients; some were actually new to me, such as the glute bridge with overhead reach. I opted for two sets and 6-8 reps per side as a warm-up before coaching a mobility session, and I have since stolen them to use in my next class.
Combined, these exercises are brilliant for improving the range of motion in your joints and priming the muscles for exercise by increasing blood flow. Repeating these moves over time will improve posture, build range and bolster overall mobility, which means the quality of your movements during workouts should also improve.
As LJ mentions, you'll internally rotate your hips, strengthen the postural muscles in your back and even target stabilizing muscles like your hip flexors and rotator cuff (the RC includes a group of muscles that stabilize the shoulder joint and sit around the scapulae), which means you're building a body capable of withstanding injury through weakness or underuse/overuse.
If you're new to mobility or this type of routine, I strongly recommend taking it slowly and stopping if you experience any pain, especially if you have a health condition or injury.
I loved this routine, and it helped me feel far looser going into my day or my next workout. Let us know if it helps you, too.
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If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but stop and rest if you need to. And if you're unsure how to engage your core properly , this short "bracing" routine might be helpful before you start the routine, just to protect your lower back.
Move with control, remember to breathe and don't rush your reps. Also remember that training should make you feel good, so focus on what you enjoy about the routine and how it makes your body feel.