Previously, we discussed mobility exercises and the importance of improving mobility. Now it’s time to kick it up a notch! This time around, we’re diving into some progressions that’ll take your flexibility and movement to the next level.
In this article, we’ll cover:
- Shoulder mobility exercises
- Neck mobility exercises
- Ankle mobility exercises
- Hip mobility exercises
- Wrist mobility exercises
- Knee mobility exercises
- Spinal Twist progression
- Cat-Cow Stretch progression
- Thoracic Rotation progression
- Quad Stretch progression
These mobility exercises will help you feel more limber, stable, and ready to crush it whether you’re hitting the gym or just tackling daily life.
Shoulder Mobility Exercises
Shoulder Circles: stand with your feet shoulder-width apart, extend your arms out to the sides, and rotate your shoulders in a circular motion.
Progression:
- Increase Range of Motion: Start with small circles, gradually increase the size of the circles as you feel more comfortable.
- Arm Lifts: From the shoulder circles, lift your arms out to the sides at shoulder height while continuing the circles.
- Weighted Shoulder Circles: Hold light weights or resistance bands as you perform the circles for added challenge.
More Shoulder Mobility Exercises:
- Shoulder Pass-Throughs with a Resistance Band: Stand with feet hip-width apart, hold resistance band slightly wider than shoulders. Start with band in front of thighs. Lift overhead and behind until touching lower back, then return. Do 10-15 reps.
- Thread the Needle Stretch: Start by positioning yourself on all fours, with your hands directly under your shoulders and your knees directly under your hips. Your spine should be in a neutral position, neither arched nor rounded. Thread one arm under, lowering shoulder to ground. Hold for 15-30 seconds, then switch sides. Aim for 2-3 reps per side.
- Standing Wall Angels: Stand with back against wall, feet 6 inches away. Bend elbows to 90 degrees, forearms up. Slide arms up wall, elbows and wrists touching. Hold at top, then lower. Do 10-15 reps, keeping contact with wall.
Neck Mobility Exercises
Neck Rotations: gently turn your head to each side, bringing your ear towards your shoulder, and repeat on the other side.
Progression:
- Neck Nods: After rotating to one side, gently nod your head up and down, feeling the stretch in different angles.
- Neck Side Tilts: Instead of just rotating, add a lateral tilt of the head towards the shoulder you’re turning to.
- Resistance Band Neck Rotations: Place a resistance band around the back of your head and hold each end with your hands. As you gently rotate your head from side to side, the resistance band provides added tension, making the movement more challenging and engaging the muscles to a greater extent.
More Neck Mobility Exercises:
- Chin Tucks: Sit or stand tall with good posture. Tuck chin towards chest, lengthening neck. Hold for 5-10 seconds, then return. Do 10-15 reps to improve posture and reduce neck tension.
- Upper Trapezius Stretch: Sit or stand tall, shoulders relaxed. Reach one arm behind, grasp wrist with other hand. Tilt head to opposite side, ear towards shoulder. Hold for 15-30 seconds, then switch sides. Do 3-5 reps each side.
- Scapular Retraction and Depression: Sit or stand tall, relax shoulders. Squeeze shoulder blades together, then depress downward. Hold 5-10 seconds, then release. Repeat 8-10 times, maintaining good posture.
Ankle Mobility Exercises
Ankle Circles: lift one foot off the ground, and rotate your ankle in a circular motion, alternating between clockwise and counterclockwise rotations.
Progression:
- Single Leg Circles: Perform the ankle circles standing on one leg, which adds a balance challenge.
- Alphabet Writing: Seated on a chair or lying on your back, trace the alphabet with your big toe while keeping your ankle stable and circling.
- Towel Scrunches: Place a towel on the floor, scrunch it up with your toes, then perform ankle circles with your foot.
More Ankle Mobility Exercises:
- Calf Raises on a Step or Slant Board: Stand on elevated surface, heels off edge. Lower heels for calf stretch, then raise onto balls of feet. Do 10-15 reps with control.
- Resistance Band Ankle Dorsiflexion: Sit on floor, legs extended. Loop band around one foot, hold ends. Keep toes up, pull band towards you for ankle stretch. Hold briefly, then release. Do 10-15 reps each foot.
- Ankle Dorsiflexion Stretch: Stand facing wall, one foot in front. Hands on wall for support. Bend front knee, keeping back leg straight with heel down. Feel stretch in calf and ankle. Hold 15-30 seconds, then switch legs.
Hip Mobility Exercises
Hip Circles: stand with feet shoulder-width apart, place hands on hips, and rotate hips in a circular motion, moving clockwise and counterclockwise
Progression:
- Deepen the Circle: Increase the size of your hip circles, focusing on a full range of motion.
- One-Legged Hip Circles: Perform the circles while standing on one leg, then switch to the other leg.
- Weighted Hip Circles: Hold a light dumbbell or kettlebell at your side while circling your hips for added resistance.
More Hip Mobility Exercises:
- Leg Swings: Stand by sturdy object for support. Swing leg forward and backward from hip joint. Do 10-15 swings each leg.
- Lying Hip Rotations: Lie on back, knees bent, feet flat. Let knees fall to one side, keeping shoulders down. Hold briefly, then return and switch sides. Aim for 10-15 reps each side.
- Seated Hip Extensor Stretch: Sit on edge of chair or bench. Extend one leg forward, other foot flat. Lean forward slightly, feeling stretch in back of thigh and hip. Hold 15-30 seconds, then switch legs.
Wrist Mobility Exercises
Wrist Flexibility: press down on the fingers of one hand with the other, hold briefly, then switch sides, repeating to stretch and mobilize the wrists.
Progression:
- Wrist Circles: Instead of pressing down, circle your wrists in both directions.
- Wrist Flexor Stretch: Turn your palm up and use your other hand to gently press your fingers back towards your body.
- Fingertip Push-ups: Start with your hands flat, then lift your palms so you’re on your fingertips, slowly lowering and raising.
More Wrist Mobility Exercises:
- Wrist Circles with Hand Weight: Sit or stand comfortably. Hold light weight in hand, arm extended. Rotate wrist in circular motion, clockwise and counterclockwise. Do 10-15 circles each direction, then switch hands.
- Wrist Extensions with Resistance Band: Wrap a resistance band around your hand and anchor it securely. With your palm facing down, extend your wrist against the band’s resistance, lifting your hand upward. Slowly return to the starting position and repeat.
- Wrist Push-Up Plank: from a plank position, lower by bending elbows, letting wrists flex, then push back up.
Knee Mobility Exercises
Knee Flexion and Extension: Sit on a chair, extend one leg, then bend and straighten the knee, repeating to enhance knee mobility and strength.
Progressions:
- Leg Extensions: Extend your leg straight out and hold for a few seconds before lowering back down.
- Slow Eccentrics: Slowly lower your extended leg back to the ground, focusing on control.
- Add Ankle Weights: Strap on light ankle weights to add resistance to the movement.
More Knee Mobility Exercises:
- Side Leg Raises: Lie on side, legs stacked. Support upper body with forearm. Lift top leg as high as possible without rotating hips. Hold briefly at top.
- Seated Knee-to-Chest Stretch: Sit on floor, legs extended. Bend one knee, bring towards chest, and hold for 15-30 seconds. Repeat on other side. Do 2-3 reps each side.
- Knee Circles: Sit on floor, legs extended. Bend one knee, lift foot, and keep thigh horizontal and parallel to floor. Rotate knee clockwise, then counterclockwise. Do 10-15 circles each direction, then switch legs.
Spinal Twist Progression
Sit with your legs extended in front of you. Cross your right leg over the left, placing your left elbow outside the right knee. Twist your torso towards the crossed leg, using your left arm for support. Hold the stretch briefly, then switch sides, crossing your left leg over the right and using your right elbow for support.
Progressions:
- Seated Spinal Twist: Perform the twist seated in a chair, holding onto the back of the chair for leverage.
- Reach Across Twist: As you twist, reach the opposite arm across your body to deepen the stretch.
- Rotational Flow: Add a gentle rocking motion as you move in and out of the twist, flowing with your breath.
Cat-Cow Stretch Progression
Start on hands and knees, arch your back up for the “cat,” then drop your belly for the “cow,” repeating to enhance spinal flexibility.
- Dynamic Cat-Cow: Flow smoothly between the two poses, increasing the speed while maintaining control.
- One-Legged Cat-Cow: Extend one leg straight out behind you as you arch into Cow Pose, then bring it in as you round into Cat Pose.
- Cat-Cow with Arm Reach: In Cat Pose, reach one arm forward, then sweep it back behind you in Cow Pose.
Thoracic Rotation Progression
Begin by sitting or standing tall with your arms crossed over your chest. Slowly rotate your upper body to one side as far as comfortably possible, then return to the center and repeat on the other side.
Progressions:
- Arm Sweep: Stand with your feet shoulder-width apart and extend your arms out to the sides. Keeping your core engaged, sweep your arms forward in a circular motion, crossing them in front of your body, then continue the motion to sweep them back out to the sides.
- Knee to Chest Rotation: Lying on your back with your knees bent, hug one knee towards your chest, then gently rotate it across your body towards the opposite side while keeping your opposite shoulder anchored to the ground. Return to the starting position and switch sides.
- Thoracic Foam Rolling: After the rotation, roll out your upper back on a foam roller to enhance mobility.
Quad Stretch Progression
Stand tall, lift one foot towards your buttocks, and gently pull it towards your body, then switch sides to stretch the front of the thigh.
Progressions:
- Standing Quad Stretch: Perform the stretch standing, focusing on balance without support.
- Quad Stretch with Tilt: Add a lateral tilt of your torso away from the stretched leg to deepen the stretch.
- Dynamic Quad Pulls: Stand upright and pull one foot towards your buttocks, holding it briefly before releasing and repeating on the other side in a fluid, alternating motion.
Final Tips
These progressions aim to increase the challenge and range of motion as you become more comfortable with the basic mobility exercises. Always listen to your body, and if anything causes pain or discomfort beyond a stretch, it’s best to consult with a professional.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Our physical therapists can provide personalized guidance, adjustments, and support to ensure you’re on the right track towards improved joint health and overall well-being.
Keep moving, stay mindful, and remember — safety and gradual progression are key!
