Are you looking for the best in stability and mobility exercises? maybe wanting to improve or have more range of motion? are you asking if it’s even possible to do stability and mobility exercises being over 40? Mom babes, if you feel like you can barely bend over to tie your shoes after a long day at work -> well then YES! a dynamic warm-up routine can help.
I have found that stability & mobility sessions has help strengthen my body and preps me for ‘tough’ workouts and/or ‘busy days’ (you know what I mean). Mobility as I found out is a fitness buzzword. But what I feel though it’s more than just a method for moving better. To me mobility refers to the ability to achieve and control an optimal range of motion. Needless to say as we get older and sometimes “heavier”, mobility starts to fade. And im pretty sure flexibility is often overlooked and always underestimated when it comes to overall health! Fortunately though I found out that, mobility responds well to training. What I mean is : If you don’t use it, you lose it.
If you’re unable to fully work through full arcs of motion in places like your knees or neck, you might experience pain or be limited in what you’re able to do. To help you out a little bit I have gathered some pretty fantastic ‘flow’ for your daily practice. Read on for some really good stability and mobility exercises and if you’re looking for some basic understanding of what it takes to get your body moving freely and without pain check out this courses.
Try these 12 dynamic movements.
Before your next workout or try this 12 Movements. But let me tell you, if they are new to you it will be difficult at first. So here is a reminder DO NOT feel bad DO NOT feel sad DO NOT stop at getting better at it. Focus on improving yourself with these stability and mobility exercises.
- Cat Cow
- Squat to Stand
- Frog Stretch
- Wall Angels
- Plank Walk Out
- Lunge With Rotation
- Bird Dog
- Lunge Skip
- Side Plank Rotation
- Pendulum Hip Flow (Forward Leg Swing & Lateral Leg Swing)
- Dolphin Push Ups
- Inchworm
I perform these dynamic movements before a workout but you could of course do it after if that’s what you prefer. Furthermore, I also practice them on my recovery days. My working mom friends also take breaks from their sedentary job and do some dynamic exercises in the office! Yes! Yes just to get the blood flowing, release some tight muscles, and in general to keep joints healthy.
Wait What Is Dynamic Movements
When we are about to push our body to its limits during a workout, the very first thing we want to do is perform a warmup that will adequately prep our body for what’s to come. Enter dynamic stretching aka flexibility training or as I understand it – the idea that moving through a series of stretches that will help make my session more impactful in the long run.
Here’s why I do it, I have found that dynamic stretching improves the range of motion of my joints during a movement. For instance In dynamic stretching, we are required to perform multiple repetitions of a movement and then slowly ease our way to greater range of motion. This type of stretching allows me to mimic the range of motion and movements required in the activity i’m about to do – be it sports, exercise or just the basic activities of daily living!
As for the exact exercises best for your condition – i’m sorry I would not know?? (Mail me and I can suggest) But what I’ve got here in this post has helped with my shoulders, lower back and knees. Best is, ahead of starting your dynamic stretches consult with your regular physician. I have asked help from trainers and also health practitioners for this list of 12 dynamic body movements for my aches and pains. Therefore I am confident that regular practice of these 12 Dynamic stability and mobility exercises will also leave your limbs feeling ready for whatever you might have in store for your workout du jour.
Remember to breathe, while performing these stability and mobility exercises. It may not be perfect form at first, doesn’t matter just keep moving forward.
1-6 Dynamic Stretches
Cat Cow
Beginner
HOW TO : Start on your hands and knees, with your hands under your shoulders, and knees under your hips.Allow your stomach to slowly drop down.Hold this position.Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.Hold this position and repeat.
HELPS WITH : Low back pain Pregnancy low back pain Relieving tight muscles along spine Improving spinal mobility
Squat To Stand
Intermediate
HOW TO : Stand with your feet hip-width apart. Lean down, and grab your toes while keeping your back as flat as possible. Squat straight down as deep as you can go, forcing the knees out while holding your chest up. Stand straight up, holding the front of your toes if possible until you feel a big stretch in the hamstrings.
HELPS WITH : strengthens your tendons, bones, and ligaments around the leg muscles.
Frog Stretch
Intermediate
HOW TO : Keep your knees bent and your ankles behind you, in line with your knees. Turn your toes out to the sides. Rest on your forearms with your elbows beneath your shoulders, placing your palms together or on the floor. You can also extend your hands forward, resting your chin or forehead on the floor.
HELPS WITH : Improves hip mobility and may ease back pain
Wall Angels
Beginner
HOW TO : Make an “L” with your body by sitting tall against a wall. Press your entire back (even your natural arch) into the wall and extend your legs in front of you. Bring your elbows out to the side, level with your shoulders. Press your triceps against the wall. Rotate your arms upward so your forearms and the backs of your hands also press into the wall. Your arms should mimic the shape of a football goal post. Slowly raise your arms above your head, continuing until your shoulders and elbows fully extend. The whole time, continue pressing your back into the wall—avoid arching and try not to lose contact with the wall. Lower your arms back down until your triceps are parallel to the ground.
HELPS WITH : counteract a curved or flexed posture and its effects. This move activates the upper back postural muscles that keep your shoulders pushed back.
Plank Walk Out
Intermediate
HOW TO : It’s like a stationary inchworm, but minus the push-up: you start from a standing position, reach your arms down to the ground and walk your hands out so that you’re in a plank, then walk your hands back toward your feet and stand up.
HELPS WITH : strengthen your core as well as your upper and lower body muscle groups
Lunge With Rotation
Beginner
HOW TO : lunge exercise in which you twist your midsection to the left or right while in the lunge position, resume the standing position, and repeat, twisting in the opposite direction. Be sure to twist at the hip, not the knee.
HELPS WITH : The quads and hamstrings in the legs are isolated during the lunge balance and proprioception
7-12 Dynamic Stretches
Bird Dog
Beginner
HOW TO : Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position. Raise your left arm and right leg, holding this position for a few seconds. Return to the starting position. This is 1 round
HELPS WITH : The bird dog teaches you to engage your abdominals and stabilize your low back while moving your extremities
Lunge Skip
Intermediate
HOW TO : Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge. Repeat for 30 seconds and then switch sides for an additional 30 seconds.
HELPS WITH : help build lower-body muscle, strengthen your core, and improve your cardio. Plyometric exercises use a rapid repetition of movement to stretch and contract your muscles
Side Plank Rotation
Beginner
HOW TO : Start in a side plank position with your right forearm on the ground. Make sure your shoulder is directly over your elbow, stack your feet, and lift your hips up off the ground. Reach your left arm straight up to the ceiling and get long through your body from head to toe. As you exhale, reach your left arm underneath your torso. You’ll feel your obliques engage to help you rotate. Then, inhale and unwind your body to reach your left arm back up to the sky Keep your core tight and your glutes engaged to help you maintain stability as you rotate in this side plank exercise.
HELPS WITH : engage your shoulder muscles, lat muscles, glutes, and abs, in addition to your obliques
Pendulum Hip FLow
Beginner
HOW TO : In this exercise, we use gravity to help lengthen the muscles. Swing your left leg from the hips. Make sure the left leg is swinging heavily (i.e., you’re not exactly controlling the swinging; let the momentum swing the leg). (Bonus: for an extra challenge, relax both arms by your side as you swing your leg. It’s good practice for your balance too!) Count to 10 swings, then step down from the stool. Stand with your feet hip-width apart and pause for a few breaths to notice any difference between the right and left legs.Switch to the other foot when you’re ready for 10 swings, then step down, pause, and observe
HELPS WITH : minimize spinal compression, reduce sheering forces on the knees and most critically, offer a safe and productive alternative to free weight squatting
Dolphin Push Ups
Intermediate
HOW TO : Fire up your upper body with this stretch. Begin in downward facing dog. Inhale forward into plank pose. Drop your forearms to the ground and ensure that your elbows are shoulder width apart and your forearms are parallel to the mat. Exhale keeping your forearms on the ground and lifting your hips into a downward facing dog.Inhale forward back into the plank pose with your forearms on the ground (also known as dolphin plank) and exhale back into downward facing dog. Repeat for 10 inhales and exhales and then settle into a child’s pose. this
HELPS WITH : Dolphin push ups help build and tone shoulder and arm muscles. It’s movement ranges between downward facing dog and plank position, thus providing you the benefits of two exercises simultaneously.
Inchworm
Beginner
HOW TO : Start with your feet placed just beyond shoulder-width apart, then hinge at the hips to bend down and put your hands on the ground. As you descend, you want to keep your legs as straight as possible—but for some people, that will mean they will bend their knees. That’s just fine. Everyone has varying levels of flexibility. But the goal is to go without the knee bend.
HELPS WITH : The inchworm is a great bodyweight exercise that warms up the entire body. It strengthens your arms, chest, upper back, lower back, and abs and increases your balance and stability
Maintain Flexibility As Your Age
People say health is wealth, and that is especially true in today’s world. As we age, our once-supple muscles start to lose their elasticity, strength and mobility. Therefore, as you age, regaining and maintaining flexibility is very important. Picking flexibility exercises for your shoulders, knees, and ankle joints will maintain flexibility as you age. I do them every time I exercise . I was told 3 times a week is a great start to help your muscles regain elasticity.
Following these stretching and mobility exercise and making it a routine will help in our everyday tasks like bending, lifting, or household chores. Of course I am happy to step in here and offer you a wide range of products to choose from that can help you in your journey to maintain your flexibility. If you are looking for Hip Flexor Muscles strengthening exercises check out my free downloadable here
Finally whether you choose to follow static or these dynamic stability and mobility exercises/stretches, I think its important to mention my PT’s advice that is to avoid bouncing while stretching, as it can overload your joints which may make matters worse. As for the golden rule of stretching, both my regular Chiropractor and PT recommends never forcing any stretch, no matter how badly you want to get just a little further. Remember an injury will only set you back even further from your fitness goals. You don’t need a perfect body, and you don’t need fancy attire. All you need is the determination to feel and look your best. OK perhaps a pair of great shoes!
Keep Moving Forward.
#mgfnest | mama-gets-fit 
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