Mobility workouts are having a moment, and we fully support it. This type of training can help you manage achy joints, improve your performance in workouts, ease your way back from an injury, protect your long-term health . . . we could go on, but there's a workout to get to. Let's just say these routines are good for basically everyone, no matter your goals.
Wondering where to start? We recommend this 20-minute full-body mobility workout created by Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. The goal: "to ensure safe and effective movement," Nagel said, both in your workouts and in day-to-day life. She described mobility as the ability of a joint to move freely through its range of motion, so doing mobility workouts like this one can prevent injury and improve both your range of motion and your performance in workouts. "This is helpful to all exercisers, from casual weekend golfers to professional athletes," Nagel said.
She recommends doing a few mobility moves before a workout or completing a separate mobility workout on its own (see below, hint hint). And since mobility exercises move you through your range of motion without putting stress on your muscles and joints, Nagel said it's safe to do mobility workout, like this full-body routine, every day. (As usual, make sure to listen to your body and space the workouts out if you need to, especially if you're new to mobility training.)
That brings us to this 20-minute mobility workout, which focuses on improving mobility in your shoulders, hips, and trunk to aid you in every kind of movement. Set aside 20 minutes and give it a try to improve your overall health.
Equipment needed: a towel or resistance band, and a sturdy chair or surface for balance (optional)
Directions: Warm up with five minutes of light cardio, such as walking, marching in place, or an elliptical. Then start the workout below, following the set rep counts and rest times indicated. (Feel free to rest more as your body needs.) Cool down afterwards with full-body stretches to promote flexibility.
Sets and Reps
Rest Between Sets
2 sets of 10 reps
Hanging shoulder rotation
10-15 clockwise, 10-15 counterclockwise per arm
1 set of 10 reps
Overhead band roll
1 set of 10 reps
Dynamic leg swing
2 sets of 10 reps per leg
3 sets of 10 reps
Squat with hip rotation
3 sets of 8 reps
3 sets of 10 reps, alternating sides
Lying torso twist
2 sets of 12 reps, alternating sides
Dynamic plank with chest opener
3 sets of 12 reps, alternating sides
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.