How to Improve Your Range of Mobility Like a Pro

One of our major concerns during our life is maintaining our level of mobility. Managing our range of mobility, walking and moving around comfortably tends to require different efforts dependent upon our lifestyles. It's often observed that limited physical activity or exercise will more likely lead to limited mobility. Depending on your medical professional's recommendations and your personal capabilities, taking time to improve your movement, balance, and flexibility through training and exercise may help you to succeed with your wellness goals. Developing a consistent routine can help us to improve joint and muscle mobility, reduce risk of injury, and help empower us to keep up with a fitness plan. We may discover that over time, our mobility issues can stem from our lifestyle choices, work circumstances, personal hobbies, or other situations in our lives. In sedentary lifestyles, the lack of adequate mobility may affect our strength, flexibility, range of motion, cardiovascular health, and mobility. Working on total body strengthening and stretching will allow the body to overcome muscle tightness, fatigue, mobility issues, etc. Here are a few important factors that can help show you how to improve your range of mobility—like a pro.

This content may contain affiliate links.

 How to Improve Your Range of Mobility Like a Pro

Get Comfortable

When thinking about mobility, the comfort of your feet and the shoes you're wearing are essential elements to consider. By adding a little extra cushion to make your feet feel more comfortable, try slipping the best insoles for standing all day into your shoes. High quality insoles can help reduce foot fatigue, improve arch support, provide shock absorption, and correct foot alignment. Insoles are designed to prevent foot discomfort when you're standing, walking or running, to reduce the impact on your feet, hips, joints, and lower back. 

Hydration is a vital step toward allowing our bodies to function effectively, water is my preference because it's commonly available and cost-efficient. Our family travels with a variety of reusable water bottles for different occasions. We're committed to eco-friendly, green living and are adapting into a plastic-free, zero-waste lifestyle. PATH Water is one of our favorite water brands because it's delicious, refillable, and completely recyclable bottle. Whether we drinking still, sparkling, or flavored water, PATH is one sleek, sturdy aluminum container with infinite refills. Keeping mobile, hydrated, and reducing our environmental impact is a major win all around.

Mobility Stretching Exercises

Here are three common basic mobility exercises to improve your flexibility and mobility. These exercises can be integrated into warm-ups or cool-downs to enhance flexibility and mobility across various muscle groups. Always remember to consult with your medical professional before beginning any new physical workout routine.

1- Hip Flexor Stretch (Lunge Stretch)

Warm-up stretch for the hip flexors to improve hip mobility, essential for walking, running, and squatting. Reduces tension in hips and promotes a greater range of motion, especially after sitting for long periods of time.

- Step into a forward lunge position with your back knee on the ground. 

- Push your hips forward while keeping your chest upright and hold for 20-30 seconds on each side.

2- Thoracic Spine Rotation

Works to increase mobility in the upper back (thoracic spine) while improving posture and reducing stiffness. This is a great stretch for releasing tightness, improving rotational mobility, and easing back pain.

- Sit on a mat or cushion on the floor with your knees bent.

- Rotate your upper body to one side while reaching across with your opposite arm. 

- Hold the position for 20 counts, then repeat the stretch on your other side.

 

3- Cat-Cow Stretch

Gentle movements to improve spinal flexibility, help mobilize and relieve tension in your lower back, mid-back, and neck.

-Begin on the floor on your hands and knees. 

- Inhale for 10 counts while lowering your belly and raise your head and tailbone (Cow)

- Exhale for 10 counts while rounding your back and tucking in your chin (Cat). 

- Repeat the two stretches slowly for 3 cycles.

Epsom Salt

Popular as a household favorite for its multi-purpose uses, Epsom Salt is a mineral compound which should never be consumed or used for cooking or baking. Common health benefits from using Epsom salt added into warm bath water may include-

- reducing discomfort from inflammation

- soothing sore muscles

- softening skin 

- relaxation to help reduce stress and anxiety

Medical Disclaimer - The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition.

As the owner of the digital content published by Creative Learning Center Studios, I am compensated to provide my opinion on products, services, websites and various other topics. This content may contain affiliate links. Even though, as the writer/owner of this blog receiving compensation for posts or advertisements, I will always give my honest opinions, findings, beliefs or experiences on those topics or products. This content abides by word of mouth marketing standards. I believe in the honesty of relationship, opinion and identity. The views and opinions expressed on this blog are purely my own. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer, provider, or party in question. As an Amazon Associate I earn from qualifying purchases.