IF A LONG, drawn-out mobility practice sounds like too much to add to your daily training sessions, this workout is for you. Since it’s a term that’s often thrown around but rarely defined: Mobility is the ability of your joints to move through a full range of motion. The better your mobility, the easier it will be to train any exercise with good form. Also, the more mobile your joints are, the less likely you are to tweak something in the gym or on the field.
If you’re short on time, you still shouldn’t skimp on your mobility work. You can use this quick three-move mobility circuit from Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and Women’s Health Editor-in-Chief Liz Plosser. The best part? It only takes eight to 10 minutes out of your day.
Taking on the mobility series is simple. Perform one exercise after the other for the prescribed reps, and then repeat all the exercises again so you do the circuit twice.
The Full-Body Mobility Routine
Spiderman Lunge
Why: This exercise primarily frees up your hip flexors, one side at a time, and loosens up your lower back muscles.
How to Do it:
- Get into a pushup position with your hands underneath your shoulders and your legs extended. Your body should be in one straight line from head to heels.
- Lunge your right leg forward until your foot past or near your hand (or as close to your hand as you can get it). Keep your back knee off the floor.
- Sink into the lunge by driving your hips forward. Hold this position for five seconds. For a deeper stretch, lower your right forearm to the floor. Do not force the stretch but try to get your chest closer to the floor.
- Bring your right leg back so you’re once again in a pushup position. Repeat all three of the above steps on your left side.
Sets and Reps: 5 reps on each side
Child’s Pose
Why: Now that your lower back is warm from the Spiderman lunge, you’ll open it up even more with this classic yoga pose. Your shoulders and upper back will also loosen up as you breathe into this position.
How to Do it:
- Get on all fours with your hands set two to three inches in front of your shoulders and your knees under your hips.
- Sink back until your butt is touching your calves; keep your hands on the floor with your arms fully extended.
- Stretch your arms out and take three deep breaths.
- Come back to your starting position. Take one breath before sinking back down.
Sets and Reps: 6 reps
Couch Stretch
Why: Few movements will stretch your quads and hip flexors like the couch stretch. Yes, it might feel more than a little uncomfortable, but your squats and lunges will feel infinitely smoother after a couple of sets of this movement.
How to Do it:
- Stand in front of a weight bench and place your right foot on the bench, laces down. Now hop forward a few inches.
- Squat down until your back knee is on the floor. The shin and thigh of your front leg should form a 90-degree angle; the hamstring and calf of your back leg should touch. You should feel a deep stretch in the quad of your right leg.
- Raise your arms overhead and hold this position.
Sets and Reps: 20 seconds for each leg.
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