December 1, 2023

11 Mobility Stretches That You Can Do At Home

11 Mobility Stretches That You Can Do At Home

In the hustle and bustle of daily life, it's crucial to prioritize our body's mobility and flexibility. Enhancing your flexibility will help prevent injuries and optimize your overall well-being by starting with this curated list of 11 mobility stretches. So, roll out your mat, find a quiet space, and let's embark on a journey to a stronger, more flexible you!

Pronated Scorpion Stretch

Start by laying flat on your stomach on the floor, splay your arms out by your sides and take one leg extend it towards the ceiling and rotate across your body. Try to keep your shoulders as square on the floor as you can this will mobilize your hip and lower back hold for a second before transitioning.

Supinated Scorpion Stretch

Start by laying flat on your back on the floor with your arms splayed out to your sides. You're going to extend one leg up in the air and cross it over your body mobilizing your hip and lower back. Try to keep your shoulders as square as possible on the floor as you rotate across hold this position for a second before transitioning.

Pigeon Stretch

Starting in a tall plank position, draw one leg up underneath your chest and extend the back leg. You can come down to your forearms to intensify the stretch you should feel this stretch in your hip glute and lower back.

Side Lying Shrimp Stretch

Start by laying on your side on the floor, pull your top knee up so it's at 90 degrees and pin that down with your hand. Grab your bottom foot and pull that back until you feel a stretch in your quad. This position will mobilize your top hip, your mid-back and your bottom leg quad.

Side Lying Rainbow Stretch

Start by laying on your side, stacking both knees on top of each other and bringing them up so they're at 90 degrees. Pin them down to the floor with your bottom arm, you're going to take your top arm - extend it and trace a circle around the top of your head, trying to keep your hand as close to the floor as possible. Make sure you go in both directions this will mobilize your hip upper back and shoulder.

Side Lying Quad Stretch

Start by laying on your side on the floor, with one arm extended out in front. Grab the foot of the top leg and pull it back until you feel a stretch in your quad. Hold this position.

Shrimp Stretch

Starting in a tall plank position, draw one leg up and place it in front of you. You're then going to reach back and grab your back foot and pull that up towards your hip. This will mobilize your quad on the back leg and your hip on the front leg. Hold this position.

Reaching Hip Flexor Stretch

Start by reaching up towards the ceiling and pushing your hips forward by squeezing your glutes. Holding this position, you will mobilize your hip flexor and your quad on the bottom leg.

Cobra To Child's Pose Stretch

Starting flat on your stomach on the floor, keep your hips grounded as you start to pull your chest up. This will extend your back and stretch out your abdomen. From here you're going to sit your hips back onto your heels and bring your chest towards the floor, rounding your back and stretching out your lower back. Hold this position for a few seconds before transitioning.

Cat Camel Stretch

Starting in a full kneeling position with your hands under your shoulders, draw your rib cage up towards the ceiling as you tuck your chin into your chest. You're then going to draw your rib cage down towards the floor as you pick your head and your chest up. This will help mobilize your back.

Dynamic Frog Stretch

Starting in a quadruped position, start by widening your knees and keeping your chest tall. Sit your hips back, mobilizing your groin and then extend your hips thinking about squeezing your glutes rock back and forth.

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