If you’re a fitness freak and exercise regularly but are not able to reach your goals even after increased activity, it is due to a lack of mobility.
Mobility Exercises better known as warm-up exercises are the most important part
of any exercise routine. You may have heard/seen people in the gym do these exercises before they start with their main workout! That is because these mobility exercises help the muscles to stretch and become more flexible. They help get rid of any muscle or joint stiffness that may be present.
Other reasons to do mobility exercises:
- Injury prevention
- Increase in flexibility by mobilising the joints
- Improved performance
- Increased blood flow to muscles
There are many such exercises that target each and every part of your body and help your entire body to be ready for strenuous workouts without the possibility of any injury. Which basic mobility exercises can you add to your daily workout routine?
Let’s start from the top and gradually finish towards the bottom.
1. Neck movement
Stand straight with legs shoulder-width apart and place your hands on the waist. Now move your neck up and down slowly. You can repeat this movement 10-15 times.
2. Shoulder movement
Stand straight with legs shoulder-width apart and place your palm on your shoulders. Now rotate your shoulders 10 times towards the front and 10 times towards the back. This will increase shoulder joint mobility and help in all the upper body Exercises.
3. Wrist rotations
Stand straight with legs shoulder-width apart and place your hands in front of your shoulders. Now rotate your wrists 10 times outwards and inwards. This helps in injury prevention during workouts.
4. Forearm rotations
Stand straight with legs shoulder-width apart and elbows bent with closed fists. Rotate your forearm without moving shoulders 10 times clockwise and 10 times Anticlockwise.
5. Standing twists
Stand straight with legs shoulder-width apart and bent elbows and palm facing downwards. Twist your waist towards left then right without any movement in your lower body. Repeat it 10-15 times on each side. It helps keep the lower back Mobile.
6. Knee movement
Stand straight with legs shoulder-width apart and place your hands on the waist. Bend your upper body a little towards the front and take one leg behind the move that knees up and down 10 times. Repeat the same on the other side.
7. Ankle movement
Stand straight with legs shoulder-width apart and place your hands on the waist. Bring one leg in the front and move that ankle up and down 10-15 times. Repeat the same on the other side.
Exercises like squats and push-ups may also be added to the workout schedule depending on the intensity/ pattern of the workout.
Performing these exercises before your workout will ensure that your body is warmed up, the blood is flowing throughout your body, all the joints and muscles are flexible and the stiffness is no longer present. With this your body can now engage in strenuous exercises and will help you perform better in your workouts, eventually leading you to reach your goals faster and stronger!
Now that you know the importance and benefits of mobility exercises, it is time to hit the gym/fitness studio and work hard to reach your fitness goals!
Check out the Fitness centres near you: