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Boost Your Mobility With This Quick Routine

Simple Moves to Enhance Flexibility, Prevent Injuries, and Improve Performance


By: Brandon Hogan


Mobility is the foundation of peak performance, injury prevention, and overall movement quality. Whether you're warming up for a workout, winding down after a session, or just looking to improve flexibility and joint health, this quick mobility routine will help you stay limber and move better.


Follow along with these six essential exercises.



1. Inch Worm (10 reps)

Start standing tall, then bend at the hips and walk your hands forward into a plank position. Engage your core, then walk your feet towards your hands and return to standing. This movement stretches the hamstrings, activates the shoulders, and engages the core.



2. Wide Mountain Climber (10 reps each leg)

From a plank position, bring one foot to the outside of your hand and shift your weight forward. Alternate sides in a controlled manner. This dynamic movement enhances hip mobility and warms up the lower body.



3. Supine Scorpion (5-10 reps each leg, hold for 5 seconds)

Lie on your back with your arms outstretched. Bring one leg across your body towards the opposite hand while keeping your shoulders on the ground. Hold for five seconds and switch sides. This movement promotes spinal rotation and loosens tight lower back muscles.



4. 90/90 Stretch (10 reps each side)

Sit on the ground with one leg in front at a 90-degree angle and the other behind you at a 90-degree angle. Lean forward over the front leg to stretch the hip, then switch sides. This is an excellent drill for improving hip mobility and external rotation.



5. Prone Scorpion (5-10 reps each leg, hold for 5 seconds)

Lie face down with your arms outstretched. Lift one leg and cross it over your body towards the opposite hand. Hold for five seconds and switch sides. This movement increases spinal and hip mobility while counteracting tightness from prolonged sitting.



6. Shoulder Retractions (10 reps)

Lie on your stomach with your arms in a handcuff position (hands behind your back). Pull your shoulder blades together while drawing your elbows back, then release. This helps improve posture and scapular stability.



 

Why This Routine Works


  • Enhances flexibility and range of motion

  • Reduces stiffness and risk of injury

  • Prepares the body for activity or aids in recovery

  • Targets key areas like hips, shoulders, spine, and core


Whether you're an athlete, weekend warrior, or just someone who wants to move better, this quick routine is a game-changer. Try it out daily and experience the difference in your mobility and performance!



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