5 Mobility Moves Your Body Will Thank you For

From a standing position, take your feet outside of your hips, toes slightly turned out.
Bend your knees and gently lower your hips. Bring your elbows inside of your knees as you do this.
Bring your hands together in front of your chest and use this to drive your elbows gently into your knees. This will encourage more external rotation of the hip and help you maintain an upright posture.
Keep your heels connected to the floor the entire time. If your heels lift, bring your hips higher.
Hold and gently breathe for 30 seconds, then release your hands to the floor or to your thighs and slowly return to your standing position.
Perform 3-5 times.

From a standing position, take your feet outside of your hips, toes slightly turned out.
Inhale as you soften your knees and take your arms out wide into a “T” shape.
Exhale as you hinge forward from the hip and rotate to your right side. Reach your left arm down to the inside of your left foot and your right arm up to the ceiling. If reaching for the floor is too far, try placing a footstool, a stack of books, or a similar item under your bottom hand.
Take your gaze to your top arm and hold for 15-30 seconds. Breath smoothly as you hold.
Gently release the rotation in your spine by bringing the top hand down to the floor, and slowly return to your standing position.
Repeat to the other side, performing 3-5 times each side.

Find a wall, chair, counter, or another steady surface to place your hands on.
Stand facing your steady surface. Place your hands on it and gently walk your feet back until your spine is at a 90-degree angle to the floor.
Keep your knees soft and send your tailbone back behind you.
Keep your head in line with your arms to start.
Hold and breathe for 15-30 seconds, allowing your shoulders, back, and abdomen to soften.
Perform 3-5 times.

Find a wall, chair, counter, or another steady surface to place your hands on.
Find a soft item to place under the balls of your feet. A folded blanket or towel is perfect for this!
Stand facing your steady surface with your soft item behind you. Place your hands on it and gently walk your feet back (being aware of your soft item) until your spine is at a 90-degree angle to the floor.
Step the balls of your feet on to your soft item, keeping your heels connected to the floor.
Keep your knees soft and send your tailbone back behind you, keeping your head in line with your arms to start.
Hold and breathe for 15-30 seconds, allowing your shoulders, back, abdomen, and calves to soften
Perform 3-5 times.

Find a doorway or column to place one of your arms on.
Stand with your right arm closest to the frame, feet staggered with your left foot forward.
Bring your right arm out to a 90-degree “goal post” shape and place the inside of the forearm against the frame, elbow slightly below shoulder.
Gently soften your left knee and shift some of your body weight forward. You should feel some resistance from the door frame or column in your right shoulder and chest area.
Hold and breathe for 15-30 seconds, allowing your shoulder, chest, and neck to soften.
Repeat on the other side, performing a total of 3 times on each arm.

Start by lying on your back on the floor.
Bend your right knee and use your hands to draw the knee towards your chest while keeping your left leg long on the floor.
Use your arms to guide the right knee across the center of your body and towards the floor. It is okay if your knee rests on the floor and your right hip lifts off the floor. If this creates discomfort in the low back, try placing a pillow or folded blanket under the right knee.
Take your arms out wide into a “T” shape. Try your best to send your right shoulder blade to the floor.
Hold and breathe for 15-30 seconds, allowing your right hip, your spine, and your chest to soften.
Repeat on the other side, performing a total of 3 times on each side.

Stefanie Arreguin

Stefanie is a Personal Trainer at American Family Fitness Virginia Center Commons and specializes in Functional Fitness, Weight Loss, Body
Sculpting, and Sports Performance. Stefanie has a Bachelor of Science in Health and Exercise Science from Virginia Commonwealth University.

CERTIFICATIONS
ACSM Certified Exercise Physiologist®, ACE Certified Personal Trainer and ACE Certified Group Fitness Instructor