How to Increase Your Range of Motion: The Importance of Mobility

Why is mobility important? To have adequate fluid movements, our bodies need to have optimal mobility around certain joints (this introduces a fine line/lovely dance between mobility and its equally-important cousin, stability).

Mobility can increase our range of movement so that we can perform exercises or sports we want to participate in, to improve our quality of life. It also decreases the likelihood of muscle imbalances, pain, and injury.

We’ve put together a few examples of active mobility exercises that one can incorporate into their day. Just a little at a time can make a big difference in how our bodies move and feel.

Exercises for Ankle Mobility 

Elevated Ankle Circles (seated on floor)

Instructions:

1. Anchor one foot over the opposite leg - either with both legs extended or with your legs forming a figure four (knees bent, one foot over opposite knee). Start by turning your ankle clockwise in circles  for the prescribed duration. Then switch to counterclockwise circles. Lead with your big toe.

2. Keep your movements small and focus on only using your foot and ankle, not your entire leg. 

Achilles Tendon Stretches (standing, with 3 x 30-second hold)

Instructions:

1. Standing next to a wall, place your hands on the wall, at eye level.

2. Step one leg behind you. Keeping your back heel on the floor, point your toes straight ahead.

3. Bend your other knee toward the wall, keeping your back leg straight and engaged.

4. Lean toward the wall until you feel a gentle stretch in your calf. Don’t lean so far that you feel pain. Hold for 30 seconds. 

5. Repeat step 3, but this time, bend the back knee and hold for 30 seconds.

6. Switch legs and repeat. Repeat each hold three times. 

Exercises for Hip Mobility

Scorpion (2 x 10 reps per side)

1. Lie flat on your stomach with your arms straight out to your sides and your feet together.

2. Lift one leg off of the floor, crossing it over to your other side while twisting your hips until your foot touches the floor. Hold, then return to the starting position.

Kneeling Fire Hydrant (2 x 10 reps per sides)

1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

2. Moving from your hip, lift your left knee up off of the ground. From here, draw an imaginary semicircle with your left knee, slightly opening your hip and moving your knee forward.

3. Complete the motion by bringing your left knee back underneath your left hip. Avoid shifting your weight to the right side. This counts as one rep.

4. Complete two sets of 12 reps for each leg - one set clockwise, and the other counterclockwise.

Exercises for Thoracic Mobility (Torso and Rib Cage)

Deep Lunge with Windmill (2 x 6 reps per side)

1. Kneel in a split stance with your right foot forward and your left foot back. Square your hips. For an easier modification, you can rest your back knee on the floor.

2. Bend your right knee so that it is at about a 90-degree angle.

3. Place your right hand on the floor and left arm off to the side

4. Allow your left arm to go up and around with your eyes focused on the moving arm. 

5. Keep your shoulders relaxed, your hips even, your chest open.

Posterior Line Stretch (2 x 10 reps)

1. Sitting down, interlace your fingers and pull your head downwards, bringing your chin closer to your upper chest.

2. Make sure to round the upper back.

3. Aim to feel a stretch between the shoulder blades.

4. Take deep breaths, aiming to breathe into the area where you feel the stretch.

5. Raise your head back up while exhaling, and lift your chin and elbows up toward the sky.

Try any of the following exercises for the next week, as often as you remember (at least once every two days), and let us know how you feel!