Our latest installment of Trainer Tidbits is presented by FitRec Personal Trainer, Anna-Marie Forbes.  Anna-Marie wants to pass along a “tidbit” on how to improve your flexibility & mobility using a series of joint exercises.

Do you have a couple minutes?  Are you looking to improve your flexibility and mobility?

Here is some helpful information to help you start your workout.  According to a study published in the Journal of Strength and Conditioning Research, there are a variety of exercises that you can do to improve flexibility, including stretching! The study suggests that dynamic stretching (stretching while moving through a movement) could be more beneficial than static stretching as a warm-up.

Let’s get moving together!!

Exercises that help joint mobility!

Walking Hip Openers

Reps: Perform 10 times, than switch direction of making the circle

To Start: Stand tall with feet hip-width apart. Take a step forward with your left leg, placing your foot firmly on the floor. Lift your right knee towards your chest.

To Finish: While balancing on the one leg, I want you to make a circle with your knee. Start by bringing your knee across your body and then to the side (counter clockwise). Switch to the other side and repeat.

 

Spine Windmills on Floor

Reps: Perform 5 times each side

To Start: Lie on the floor while also on your side. Put a 90-degree bend in your knees, while resting your knees on the floor. Straighten your lower leg while maintaining the 90-degree bend in your other knee. (You can rest it on a foam roller or towel if you would like)

To Finish: Extend both arms together along the floor, straight out in front of you. Palms should be stacked and at shoulder level. Slowly lift your top arm and rotate away from you, going to the other side (Like the letter T). Let your chest open to the ceiling as you reach to the other side. Hold for 3 seconds and slowly bring back to the starting position.

 

Shoulder Pass-Through

Reps: Perform 5 times

To Start: Stand with your feet shoulder-width apart holding a broomstick or a yoga strap parallel to the floor. (Use an overhand grip holding the bar as wide as possible)

To Finish: Lift your arms slowly with the broomstick or yoga strap, raising it above and behind your head. Go as far as you can behind you comfortably. Then return to starting position.

Ankle Mobility

Reps: Perform 10 times

To Start: Stand up tall facing the wall, hanging onto the wall for support if needed.

To Finish: Slowly rock forward onto your toes (Tip-Toe Position) and then slowly rock onto your heels (toes should be coming off the ground).

 

Neck Half Circles

Reps: Make 3 half circles (slowly and smoothly)

To Start: Comfortably sit or stand with your hands resting on your lap. Gently tilt your head to one side until you feel a stretch. Slowly roll your head forward, bringing your chin to your chest. Only do what you can comfortably.

To Finish: Roll your head to the other side until you feel the stretch on the other side of your neck. Repeat three more times, again making sure the whole movement is slow and smooth.

 

Workout Quickie

Ankle Mobility

Reps: Perform 10 times
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Neck Half Circles

Reps: Make 3 half circles (slowly and smoothly)
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Walking Hip Openers

Reps: Perform 10 times, and then switch direction of the circle
___

Spine Windmills on Floor

Reps: Perform 5 times on each side
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Shoulder Pass Through

Reps: Perform 5 times

To learn more about FitRec Personal Trainer Anna-Marie Forbes, check out her bio page and to learn more about signing up for Personal Training sessions at FitRec, please check out our About Personal Training page.