Unlock Your Body’s Full Potential in Just 5 Minutes: The Secret to Morning Mobility!
Throughout the next 8 weeks you may hear our team talking about mobility and how important it is!
You may be asking, what exactly is mobility and why is it so important?
Mobility is a vital aspect of fitness because it refers to your body’s ability to move freely and easily through a full range of motion.
This includes flexibility, joint mobility, and muscle strength, which are all necessary for maintaining good posture, balance, and coordination.
When you have good mobility, you can perform exercises with proper form and technique, which reduces the risk of injury and ensures that you are targeting the correct muscles.
Additionally, having good mobility allows you to perform a wider range of exercises and movements, which can lead to a more well-rounded fitness routine.
On the other hand, if you have poor mobility, you may be more prone to injury and your movements may be restricted, which in turn can limit your exercise options and hinder your progress.
For example, if you have tight hip flexors, it may be difficult for you to perform exercises such as squats or lunges correctly, which can result in compensations and further exacerbate the issue.
Incorporating mobility exercises into your fitness routine can immensely help improve your overall physical health and performance.
It also helps you maintain your flexibility and range of motion as you age, which can contribute to a better quality of life.
So how do we incorporate these types of mobility exercises into Transform and our day?
Give our 5-minute morning mobility routine into your morning routine below!
We’re gonna start off easy, getting our body ready for the day ahead starting with the Cat Cow stretch:
Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips, your fingers should be spread wide and your palms should be firmly planted on the ground.
As you inhale, drop your belly towards the ground, lift your chin and chest towards the ceiling, finally arch your back into a gentle ‘U’ shape - this is the Cow pose.
As you exhale, tuck your chin into your chest, round your spine towards the ceiling, and bring your tailbone towards your knees - this is the Cat pose.
Repeat this sequence, moving between the Cow pose on your inhale and the Cat pose on your exhale.
Repeat this movement for several rounds, focusing on your breath and the sensation of the stretch in your spine.
Next we’ll move onto the World's Greatest Stretch:
This is a great dynamic stretch that targets hips, glutes, hamstrings, quadriceps, and calves.
Start in a lunge position with your right foot forward and your left foot back.
Place your hands on the ground on either side of your right foot and then drop your left knee to the ground.
While keeping your right foot in place, place your left hand on the ground, and twist your upper body to the right, reaching your right arm up toward the ceiling.
Hold this stretch for a few seconds and then return to the starting position.
Repeat this on the other side by stepping forward with your left foot and placing your right foot back.
Continue to alternate between the right and left sides for a total of 8 to 10 reps on each side.
Moving on from the The World's Greatest Stretch, next is Thoracic Spine Rotations:
Thoracic Spine Rotations are a great exercise to improve mobility and flexibility in the mid to upper back.
Begin this movement by lying on your side with your hips and knees at 90 degrees with your right arm parallel to your thighs - feel free to place your head on a cushion to support your neck.
Place your left hand on-top of your right hand, then raise your arm above your chest and over your shoulder in a 180 degree angle, and then repeat.
Swap sides and repeat again.
Repeat this for several repetitions, alternating between left and right rotations.
The Single Leg Abductor Rocks is a great exercise fro strengthening your gluteus medius, which is an important muscle for stabilising your pelvic and hips.
Start this stretch on your hands and knees, extend your left leg out to the side - keeping your knee straight.
From there, rock back so that your hips touch your heel, you should feel a stretch on the straightened leg on the left hand side - the abductors.
Rock forward to your start position and repeat.
Then swap to your right hand side.
Lastly, we’ll complete this morning routine with Hip Flexor Stretches:
Start in a lunge position with your left foot forward and your right foot back.
Keep your feet hip-width apart and your toes pointing forward.
Bend your left knee and shift your weight forward, keeping your back straight and your hips square.
As you shift your weight forward, you should feel a stretch in the front of your right hip and thigh.
As you do this, reach your right arm up over your head, for an increased stretch through the front of the hips.
Hold this stretch for 15 to 30 seconds, then release and switch sides.
Repeat the stretch on the other side with your right foot forward and your left foot back.
You can perform several repetitions of this stretch on each side, gradually increasing the intensity and duration of each stretch.
If modifications are needed, you can place your back knee on the ground or use a cushion or towel under your knee for support.
And that’s it!
Remember to move gently and slowly through this 5-minute routine, without forcing your body beyond its limits.
This should feel comfortable and relaxing, not painful or intense.
Incorporating mobility exercises into your fitness routine can immensely help improve your overall physical health and performance.
It also helps you maintain your flexibility and range of motion as you age, which can contribute to a better quality of life.
Be sure to check out our recent Instagram reel with our Head Trainer Tatum taking you through this 5-minute morning routine!
Love Team Fitaz.
By Courtney Moane, Community Manager & Marketing Assistant.
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