Mobility exercises matter… even though no one hi-fives or punches the air after a mobility session, and it will never give you bigger biceps or stronger lungs, increasingly men are waking up to the importance of maintaining a range of movement. There is little point slaving away for an athletic-looking body if you can’t balance, everything is out of alignment and reaching for a jar on a high shelf takes you out of action for a week. We spoke to an expert about everything from what mobility exercises are to their benefits and the expert-approved exercises to try.
Master Trainer at Third Space London Lucie Cowan says, “Unlike traditional static stretches that focus solely on lengthening muscles, mobility exercises give you a broader selection of movements designed to improve joint range of motion and functional strength. Mobility exercises address the interplay between muscles, tendons, ligaments, and joints.” Basically, these exercises help you move freely and efficiently,
Injury prevention
Having all the fluid grace of a folding table is not good for your physical resilience. According to Cowan, “addressing muscle imbalances, correcting poor movement patterns, and promoting optimal joint alignment, helps reduce the risk of injuries, particularly those related to overuse." Strengthening the muscles around the joints also provides added stability, further reducing injury risk.
Better posture and alignment
Those hours hunched over a laptop at the office may feel necessary but they’re probably doing damage. “Many mobility exercises focus on improving posture by targeting muscles that support proper alignment of the spine and other joints.”
Increased stability and balance
Being ‘unco’ is undignified when young and positively dangerous when older. “Mobility exercises help improve proprioception and coordination. By challenging stability through various movements and positions, these exercises enhance balance and reduce the risk of falls as you age.”
Enhanced performance
“Improved joint mobility, flexibility, and stability translate into better overall physical performance. Whether in sports, fitness activities, or everyday tasks.”
World's Greatest Stretch
- Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
- Step your right foot forward outside of your right hand, keeping your right knee aligned with your ankle.
- With your left hand on the ground directly under your left shoulder, rotate your torso to the right, reaching your right arm up toward the ceiling.
- Hold the stretch for a few seconds, then return to the starting position and switch sides.
Rock Back Adductor
- Begin in a kneeling position on one knee, extending the other e.g. directly out to the side, sole on the floor, hands out in front of you for support.
- Keeping your back straight, send your hips back as far as possible before noticing your back beginning to round- you should feel a stretch in your inner thigh.
- Hold the stretch for a few seconds, then ‘rock back’ to the starting position.
Thoracic Spine/Thread the Needle
- Start in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Hand to temple, reach your right elbow up toward the ceiling, rotating your torso to the right.
- Thread your right arm under your left arm, bringing your right shoulder and temple to the ground.
- Keep your left hand planted on the ground and reach it toward the front of the mat, feeling a stretch along your upper back and shoulders.
- Hold the stretch for a few seconds, then return to the starting position and repeat on the other side.
Dynamic Pigeon
- Begin in a downward-facing dog position or in a plank if preferred.
- Lift your right leg off the ground and bring your right knee toward your right wrist, placing your right shin on the ground at a diagonal angle.
- Slide your left leg back behind you, keeping your hips square and your back leg straight.
- Press into your hands and lift your chest, feeling a stretch in your right hip and glute.
- From this position, push back into the starting plank position and repeat the movement on the other side.
Bird Dog
- Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
- Engage your core and extend your right arm forward and your left leg back, keeping them parallel to the ground.
- Keep your hips square and your back flat, avoiding any arching or rounding.
- Hold the position for a few seconds, then return to the starting position and switch sides.
Lunges with Overhead Reach
- Begin standing tall with your feet hip-width apart.
- Take a large step forward or backward with your right foot and lower into a lunge, bending both knees to 90-degree angles.
- As you lower into the lunge, reach both arms overhead, stretching them toward the ceiling.
- Keep your chest lifted and your core engaged to maintain balance.
- Hold the stretch for a few seconds, then return to the starting position and repeat on the other side.
