5 mobility exercises that you should do every day

For trainers, mobility exercises are essential. Include these five in your training plan, take care of yourself, and feel the benefits in your body.

Did you know that reduced mobility can lead to injury? When you have poor mobility in general or in a specific region, this can lead to compensation from other structures,leading to an injury. That is why mobility exercises are essential.

Ideally, you should always do mobility work before training. It will help to increase performance and effectiveness. According to Andreia Pacheco, exercise coach, CrossFit coach and personal trainer, “ Mobility is extremely important for the performance of the movement, whether in our day- to-day functional movements or in our training. Thus, mobility has the ability to increase and improve our movement patterns, prevent injuries, improve performance as well as proprioceptive skills, i.e., recognize the position of the body and its orientation, as well as strength, without using the vision, allowing a perfect postural balance. .”

In addition, "mobility work “also causes a sense of well-being to the body and mind when it is performed, as if it were a more dynamic relaxation.” Ready to incorporate these five mobility exercises before your training?

What you'll need

You don't need any material for four of the mobility exercises presented. If you don';t have a rubber band for the last exercise, you can easily replace it with a cloth or a towel. You should repeat each exercise 10 to 15 times, always with slow and controlled movements, and with a break in each position. That is, long enough for one breath.

1. General mobility / CHILD'S POSE / UPWARD DOG / DOWNWARD DOG

Position your legs at waist width and sit on your heels with your arms stretched as far forward as possible. Then, without moving your hands, climb up by carrying your hips towards the ground and looking straight ahead.

Remove your thighs in contact with the floor, carrying your hip towards the ceiling, aligning your ears with your shoulders, looking towards your feet, heels in contact with the floor.

2. Mobility of the hip / PIGEON POSE

Lean on one of the thighs, with one knee bent, and one in extension behind.

Put your hands in front, in contact with the ground and the column aligned.

Move to the lying position without changing the position of your legs.

3. INTERNAL/EXTERNAL ROTATION

Sit with your hands behind your back, your legs bent and apart from each other, turning your legs with your knees towards the ground. Alternate left and right, always with slow and controlled movements.

4. Column Mobility/ CAT/CAMEL

Put yourself in a four-poster position, with your hands under your shoulders and knees aligned with your hips. Arch your upper back, pressing on the abdominal area and looking towards the ground. Then, bend the lumbar area slightly while looking up towards the ceiling, keeping your arms always extended.

5. Shoulder Mobility / SHOULDER ROTATION

Hold the strap at a distance that allows it to rotate from front to back, without bending the elbow. Reducing the distance between the hands increases the difficulty.

Good training!