All posts tagged: mobility

This is the warm-up you need to improve upper body mobility, according to a certified trainer

Published by skeptic

We all know that sitting hunched over a computer or phone wreaks havoc on our posture, leading to stiff, achy joints and rounded shoulders. Over time, this can significantly reduce upper-body mobility— a problem I frequently see in my personal training clients, especially those with desk jobs. To counteract this, I often take them back to basics, focusing on dynamic stretches to improve flexibility and range of motion. This helps them get the most out of their upper-body workouts and improves their posture. A quick stretch sequence like this five-minute routine can make a big difference. It’s perfect for warming up before arm day or whenever you feel tight and twisted after sitting at your desk. The sequence focuses on mobilizing the shoulders and thoracic spine—important areas for any upper-body workout. All you need to do it is a long-looped resistance band. How to do the workout Perform each exercise for 45 seconds, with 15 seconds of rest in between moves. The full sequence should take you roughly five minutes. Dynamic arm circle Alternate arm …

An expert trainer recommends doing this ankle mobility exercise if you find squats difficult

Published by skeptic

Squats are a cornerstone for building lower-body strength, power and mobility. But for many, squats can also feel uncomfortable and challenging. Hannah Frankson, a trainer at Peloton, explains that even for her—with a full-time job exercising—squats haven’t always come easy. “I find it hard to squat but I absolutely love strength training,” she says. While difficulties with squatting can stem from a lack of strength or limited hip mobility, Frankson highlights another common culprit: “I have the tightest ankles in the world!” she says. Why ankle mobility matters Ankle mobility is often overlooked but it plays a vital role in the way our bodies move—especially in exercises where we’re bending at the knees, like a squat. “If you lack ankle mobility, you might notice yourself leaning really far forward when you squat,” Frankson explains. This not only reduces the effectiveness of the movement but can also increase your risk of injury. What can you do about tight ankles? As a quick fix for ankle mobility, Frankson suggests elevating your heels while squatting. “I always put …

“If you want to move better and have more lower body freedom you need to start training your flexibility and it all starts in the hips”: A movement expert suggests five moves for hip mobility

Published by skeptic

Sitting for long periods, overtraining, running and cycling—especially without warming up properly—can all contribute to tight hips. This tightness is often caused by tension around the hip flexor muscles, which, if unaddressed, can lead to a reduced range of motion, limited mobility and an increased risk of injury. The good news? You can improve hip flexibility without spending hours stretching. According to Tom Merrick, also known as the Bodyweight Warrior, you only need these five drills to make a difference. Merrick, a calisthenics expert and fitness coach known for his strength and flexibility workouts, says: “These five stretches will have all essential ranges of the hip covered and can be applied from beginner to advanced.” How to do Tom Merrick’s stretch workout For detailed instructions on each exercise, watch Merrick’s longer YouTube video. In it, Merrick also recommends testing your flexibility by holding a lower-body position, like a deep squat, before starting the routine, then performing the position again afterward to highlight the difference the stretches can make. “If you want to move better and …

I’m a yoga teacher and this stretch helps me maintain lower back mobility while recovering from sciatica

Published by skeptic

I’ve recently been focusing on back mobility work to help me recover from chronic sciatica. My go-to move each morning is standing downward-facing dog to ease overnight tightness in my hips and buttocks. Throughout the day, I also incorporate pigeon pose but with a slight modification. Ardha kapotasana translates from Sanskrit as half-pigeon pose though in English it’s often simply called pigeon pose. It’s excellent at releasing tension in the hips and glutes (muscles in the buttocks), which helps alleviate pressure in my lower back. However, it can be uncomfortable if you have limited mobility in your lower body or if you’re recovering from injury. This pose also stretches the often-overlooked psoas muscle, which runs from the lower spine, through the hips and attaches to the upper thigh (femur). The psoas deserves attention for its crucial role in stabilizing the spine, flexing the hip (lifting the thigh toward the body) and supporting posture in everyday movements like walking, running and bending. In the traditional half-pigeon pose, your knee, foot and shin are positioned in front …

Start your day with these yoga bed stretches to increase your mobility and improve your mood

Published by skeptic

If you often wake up with stiff, achy muscles, just a few morning stretches can make a big difference. For those with desk jobs or who spend hours sitting, morning movement is especially beneficial. It helps counter the negative impact of prolonged sitting by enhancing your mobility. Yoga instructor Francine Cipollone, also known as Yoga With Bird, recently shared a simple bed-friendly yoga routine. The sequence targets the neck, shoulders, upper back and chest so it’s ideal if you’re experiencing stiffness in these areas. How to do Yoga With Bird’s bed-stretch routine Perfect Morning Yoga In Bed – YouTube Watch On You don’t need any equipment to do this routine. You can simply sit up in bed to complete the stretches and stay in your pyjamas. The routine consists of dynamic stretches and Cipollone guides you through every step in her video. The benefits of morning stretching If you want to improve your flexibility, consistency with a stretching routine is essential. Starting with simple stretches may not feel like much but over time it can …

Improve your mobility in just five minutes with this full-body routine from an expert coach

Published by skeptic

It’s no secret that strength training is good for us. It can improve everything from muscle mass to bone density and even your sense of balance. But if you want your body to move with ease, then you can’t focus on functional strength training alone. You need to work on your mobility, too. “Mobility represents the intersection of strength and flexibility,” says Corey Perkins, a bodybuilding coach and trainer at fitness app Ladder. “Being both strong and flexible is essential for gaining strength and muscle effectively.” The expert coach has shared a simple, five-minute mobility routine that you can do at home. Try repeating it three times a week, if you want to see results. How to do Corey Perkins’ mobility routine Cobra stretch (Image credit: Lader) Time: 30 seconds Lie on your front with your hands on the floor under your shoulders. Push through your hands to lift your chest. Squeeze your shoulder blades together and hold. Half kneeling lunge into calf stretch Image 1 of 2 (Image credit: Ladder) (Image credit: Ladder) Time: …

I tried a five-minute posture-fixing shoulder mobility routine and the results surprised me

Published by skeptic

I’ve had a persistent knot in my shoulder for as long as I can remember and spending weekdays hunched over my laptop has probably exacerbated the issue. While it feels like there’s no solution, stretching and mobility work always offer some relief. So when I came across a simple five-minute routine that yoga instructor Emily Mouu had shared, I knew I had to try it. The routine is designed to improve your posture, and loosen your back and shoulders—all areas of concern for me. How to do Emily Mouu’s shoulder mobility routine You don’t need any equipment for this routine, though I used a yoga mat for knee support. The routine consists of five exercises and you do every exercise for one minute. My experience doing Emily Mouu’s shoulder mobility routine I’m familiar with some of the stretches, but the variations Mouu added helped to release some tension in my shoulder. Thread the needle is one of my favorite stretches for targeting my chest and shoulder muscles and it felt amazing after a day at …

Stiff back? A yoga expert shares five exercises to help ease tension and improve mobility

Published by skeptic

From spending too much time sitting down to awkward sleeping positions, there are many reasons why you may suffer from a stiff back. Even if you can’t always address the causes, you can still ease tension in your back and improve mobility with the right exercises. Staying active is essential to long-term spinal mobility, while complementary holistic practices such as meditation and mindfulness can help reduce physical and mental tension. Yoga is a great mindful movement practice that not only eases tension, but also enhances flexibility and mobility. To help with back stiffness I asked yoga teacher Mary Goodsell to share her top five yoga poses—whether you’re a seasoned yogi or new to the practice. Five yoga poses to release tension in your back 1. Arm drop “This is really beneficial for tight upper backs or after a long day of desk work,” says Goodsell. Raise your left arm so your biceps is next to your ear. Bend your left elbow so your left hand moves behind your head and take hold of your left …

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All posts tagged: mobility

This is the warm-up you need to improve upper body mobility, according to a certified trainer

An expert trainer recommends doing this ankle mobility exercise if you find squats difficult

“If you want to move better and have more lower body freedom you need to start training your flexibility and it all starts in the hips”: A movement expert suggests five moves for hip mobility

I’m a yoga teacher and this stretch helps me maintain lower back mobility while recovering from sciatica

Start your day with these yoga bed stretches to increase your mobility and improve your mood

Improve your mobility in just five minutes with this full-body routine from an expert coach

I tried a five-minute posture-fixing shoulder mobility routine and the results surprised me

Stiff back? A yoga expert shares five exercises to help ease tension and improve mobility