Best Mobility Stretching Exercises for Better Flexibility

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Best Mobility Stretching Exercises for Better
Flexibility
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• Mobility stretches are all about flexibility an
  important part of your overall fitness strategy
  that should never be overlooked or bypassed.
  Static stretches that last for 30 seconds or more
  are usually best done after exercise and the
  latter part of cooling down, whereas dynamic
  stretches are best performed before a workout to
  boost athletic performance and reduce the
  likelihood of injury. Daily stretching helps to
  increase your mobility and increase a persons
  range of functional motion for everyday life.

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• Static stretching is when a person gradually
  stretches a muscle and holds that stretch it
  activates sensory receptors called Golgi Tendon
  Organs that are located at the ends of the
  muscle. This causes the muscle to relax affecting
  static flexibility, the reason you should not do
  it before a workout. Dynamic stretching affects
  your dynamic flexibility or primes the muscles
  getting them ready for action. All types of
  stretches stimulate neuromuscular pathways that
  help relax muscles.

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The Cat Cow

• This flow between two opposite poses stretches
  your hips, core and back as well as chest and
  neck
• Start down on all fours with your back straight
  and flat. Your knees below your hips and hands
  under your shoulders
• When you exhale, arch up your back toward the sky
  and tuck in your tail bone as you bring your chin
  to your chest
• On the inhale arch your back down to the ground
  so your belly falls and point your tail bone and
  chin to the sky
• Alternate between these two poses following your
  breath for 10m breaths

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Shoulder Roll

• This simple shoulder roll releases the tension in
  the shoulders and helps increase mobility
• Stand straight looking straight ahead with your
  feet hip width apart
• Slowly roll your shoulders in a circle motion
  upwards, forwards, back and downwards for 30
  seconds and reverse the rotation

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Walking Lunge

• This stretch challenges your stability as it
  engages your core, gluts and legs while
  stretching your hip flexors getting them ready
  for cardio or strength training
• Stand straight with your arms at your sides and
  feet hip width apart
• While keeping your shoulders back, your chest up
  and core braced, take a step forward using your
  right foot. Lower your body until you have your
  right thigh parallel to the mat and both of your
  knees are at 90 degrees
• Move your left foot forward until you return to
  the starting position

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Hip Circle

• This helps loosen the hips back and core
• With your feet about hip width apart Stand
  straight. Slightly bend your knees and have your
  hands on your hips
• Rotate your hips first in a clockwise direction,
  then the other way

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Forward Stretch

• Releases tension in hamstrings spine, neck and
  back
• Stand straight with your back straight, then bend
  forward to touch our toes and stand, repeat ten
  times.

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• Mobility stretching exercises are designed to
  help you become more flexible both for everyday
  life and before exercises. These five simple
  exercises will help with the mobility of joints
  and muscles in your neck, shoulders, spine and
  core, hamstrings, gluts and hip flexors and can
  be done daily.

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