5 Best Mobility Exercises to Increase Your Range of Motion

This exercise improves flexibility and muscular balance by targeting the hip joints and muscles.

To perform the 90/90 hip switch, follow these steps:

1. Sit on the floor with your legs bent in front of you and your hands positioned behind your back.
2. Gradually rotate your lower body to the right, allowing your right leg to bend at a 90-degree angle in front of you. Ensure that your foot is facing toward the left side.
3. Rotate your left leg toward the back, forming another 90-degree angle at the knee. Keep your left foot facing toward the right side.
4. Maintain a straight back and activate your core muscles throughout the movement.
5. Slowly switch your leg position, allowing your left leg is now in front, with your right leg bent behind you, creating two 90-degree angles.
6. Continue alternating between leg positions, performing the movement for the desired reps, and maintaining proper knee-bent alignment throughout the exercise.

Common mistakes and how to avoid them:

• Incorrect leg positioning - Make sure each leg is positioned to create a 90-degree angle at the knee. Take a moment to carefully adjust and align your legs before proceeding with the switch.
• Rushing the movement - Focus on performing the switch in a controlled manner to maintain stability.
• Poor posture - Avoid rounding your back and keep your shoulders relaxed, and chest lifted.

"The 90/90 stretch is one of the most effective hip stretches you can perform. It targets all of your hip rotator muscles, including your gluteus, piriformis and deep hip rotator muscles. It will specifically help you improve your internal and external hip rotation, which most people struggle with.”

- Grayson Beckham, Personal Trainer

3. Cat-Cow

This is a great mobility exercise to help you improve your spinal flexibility.

To perform a cat-cow stretch, follow these steps:

1. Get in a tabletop position.
2. As you inhale, arch your back, and lower your belly towards the ground while lifting your head and tailbone towards the ceiling.
3. As you exhale, round your spine towards the ceiling, tucking your chin into your chest and lowering your tailbone towards the floor.
4. Continue moving fluidly and slowly between the cow and cat positions until you reach the desired number of repetitions.

Common mistakes and how to avoid them:

• Poor spinal alignment - Focus on maintaining a straight line from your head to your tailbone.
• Excessive arching - Lengthen the back of your neck and slightly tuck your chin toward your chest.

This exercise offers several benefits, including improving shoulder mobility and promoting proper posture.

To perform this exercise, follow these steps:

1. Assume a half-kneeling position with your left knee forward and your right knee on the floor. Ensure your left foot is placed flat on the ground while tucking your right toes underneath for support.
2. Straighten both arms directly in front of your body, with your palms facing each other.
3. Maintaining stability in your lower body, rotate your arms to the left, keeping them extended and palms facing each other.
4. Pause briefly in the stretched position, then return your arms to the starting position.
5. Repeat the rotation, this time to the right side.
6. Continue alternating rotations until you reach the desired number of repetitions.

Common mistakes and how to avoid them:

• Poor form - Maintain a stable and balanced half-kneeling position by ensuring that your front knee is directly above your ankle and your back knee is aligned with your hips.
• Over-rotating the arms - Rotate only as you comfortably can avoid putting strain on your shoulder joint.
• Swinging your arms - Focus on controlled movements to get the benefits of this exercise.

5. Active Frog

How to perform this exercise:

1. Lay down on your back with your arms at a 45-degree angle from your shoulders and palms up.
2. Put the bottom of your feet together.
3. Drop your knees to the sides into the frog position.
4. Bring your knees back together. Your feet will flatten on the floor.
5. Repeat until you reach the desired amount of reps.

Common mistakes and how to avoid them:

• Lack of core engagement - Activate your core to stabilize your body and support the movement.
• Overextending the spine - Prioritize a controlled and fluid movement, activating your glutes while maintaining a neutral spine position.

“Frog allows you to sit with your hips and negotiate their opening and tune into their tightness. You can learn whether your hips are tighter on one side more than another, which gives you the potential to sideline an injury before it actually happens.”

- Gwen Lawrence, Fitness Editor

By improving joint health, flexibility, and ROM, mobility training can help prevent injuries during physical activity or everyday life.

Recent studies indicate that incorporating preseason and daily mobility training into the routine of male athletes may offer significant benefits in injury prevention [5].

Stress Relief

Mobility training can also provide stress relief and relaxation benefits similar to activities such as stretching or yoga.

“Poor flexibility can impact your health and well-being in several ways. You may experience muscle fatigue, stress on your muscles, and inadequate joint health. Increasing your flexibility helps you avoid these problems and reap various benefits.”

- Nicole LaMarco, Health Writer