7 Exercise that will boost your mobility and flexibility

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7 Exercise that will boost your mobility and flexibility

Don’t let stiffness and inflexibility slow you down. A mobility session will strengthen your entire body and prep you for tough workouts—or busy days. let us talk about 7 Exercises that will boost your mobility and flexibility. The best exercise for bone flexibility-

1. Reverse lunge with side bend

Mobility for: Hip flexors and lower back

Start standing with feet together. (A) Step right leg back into a reverse lunge, both knees bending and pelvis tucked forward. Squeeze right glute. (B) Reach right arm overhead, then bend torso to the left and reach left arm across the body (on the last rep, hold here for 10 seconds). Repeat twice, then switch sides.

2. Squat to forward fold

Mobility for: Hamstrings, lower back, ankles, shoulder, and neck 

Start standing with feet slightly wider than hip-width apart and bend forward to grab toes or ankles. (A) Drop into a deep squat, keeping your chest up and engaging hamstrings as you lower. At the bottom, use your elbows to push against knees and create tension in the butt and hamstring (on the last rep, hold here for 10 seconds). (B) Tuck your head down and lift your butt up, straightening your legs only as much as you can without losing contact with your toes or ankles. Do the move 2 more times.

 

3. Low lunge with rotation

Mobility for: Hip flexors, mid-back, neck, and shoulders 

Start in a plank position, shoulders over wrists, spine aligned from neck to hips. Step left foot forward, placing it outside of left hand. Keep right leg extended with a knee off the ground and glute squeezed. (A) Place left hand behind head, and, moving through mid-back, slowly rotate to the left, elbow reaching to the sky. Push into the floor with the right hand. (B) Rotate left elbow down and in toward right elbow (on the last rep, hold here for 10 seconds). Then, place left hand back down and step left foot back to plank. Repeat 2 times, then switch sides.

4. Shin box to forward step

 

Mobility for: Hips and glutes 

(A) Sit on the floor with right leg bent about 90 degrees and shin in front of you; left leg bent about 90 degrees, shin to the side. With torso facing directly forward, hinge forward at hips, keeping spine neutral. (B) Squeeze glutes to lift hips off of the ground. Putting weight on the right knee, step left foot forward into a half-kneeling position, stretching forward into right hip flexor, and squeezing right glute (on the last rep, hold here for 10 seconds). Step left foot back to starting position, and lower hips to the ground. Repeat 2 times, then switch sides.

5. Lateral lunge to plank walkout

Mobility for: Inner thighs 

Stand with core engaged and feet apart, 6 to 10 inches wider than hips. (A) Bend right knee and hinge into right hip, keeping back flat and left leg straight. Push back to starting position, and repeat on another side. (B) From a standing position, with a straight back, reach forward enough that your palms touch the floor (on the last rep, hold here for 10 seconds). Walk palms out to a wide-leg plank position, shoulders over wrists, knees straight, spine aligned from neck to hips. Then, tuck the head and walk hands back to feet. Repeat twice.

 

6. Wide squat with internal rotation

Mobility for: Hips 

(A) Stand, feet wider than hip-width apart. Stack shoulders over hips, engaging core. Extend arms in front of you, and lower into a squat. (B) Without moving the left leg, rotate the right leg by pivoting the foot, knee, and hip inward (on the last rep, hold here for 10 seconds), and engage the left glute for greater internal rotation of the right hip. Rotate right leg back to squat, then stand up. Do the exercise 2 more times, then switch sides.

7. Single-leg deadlift to knee drive

Mobility for: Hamstrings, lower back, and glutes 

Start standing on the left leg, engaging glute. (A) Hinge at hips, bringing torso toward floor and extending the right leg out behind you, body in one straight line (on the last rep, hold here for 10 seconds). (B) Then, drive through the left glute to stand back up, engaging abs and bringing right knee toward chest, squeezing it until you feel a stretch in the glute. Repeat 2 times, then switch sides.

7 Exercise that will boost your mobility 

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