10 Perfect Mobility Workouts to Increase Your Mobility and Flexibility

Do you want to jump higher, move faster, or above to walk without experiencing much pain? Even after you have done many exercises regularly and couldn't reach what you wanted, then it is not due to the lack of activity, it might be because of the lack of mobility.

I have been doing some regular workouts at home daily without any equipment or going to the gym. Although I keep myself fit in all aspects with a good diet and workouts, I couldn't find myself doing some work at home which I restrict myself upon unknown reasons.

I restrict myself from pulling things from the loft and moving some hard furniture to its place back as the rise of pain and discomfort while doing so. When I was screening the reasons for the problem, I came to know that the reason is due to the lack of mobility that occurs even though I am fit and active.

Mobility is a kind of ability to move freely and easily with the motion of the joints and with the range of motion.

So I started doing some stretching before the workout session to warm up my muscles and also to increase my range of flexibility. I have come to cross these handfuls of exercises that made me come out of this. 

And I wanted to share with you these exercises that help to strengthen your active range of motion which is nothing but mobility. And those women at home having less time to take care of themselves check out the below 10 best mobility workouts right from your home.

1.90/90 Stretch Mobility Workout 

How to do:

Step 1: Sit with your knee bent to around 90 degrees in front of you

Step 2: Calf perpendicular to your body and sole of your foot facing to the left

Step 3: Keep your right foot flexed

Step 4: Let your leg rest flat on the floor

Step 5: Place your left knee to the left of your body and bend the knee so that your foot faces behind you

Step 6: Keep your left foot flexed

Step 7: Keep your right butt cheek on the floor

Step 8: Try to move the left cheek as close to the floor as possible

Step 9: Hold for 30seconds to 2 minutes in this position

Step 10: Then repeat the same workout on the other side

This is the perfect pigeon pose that helps to minimize the internal rotation of one leg and external rotation of the other. This helps to hit both the movements of the hip at once. This is the perfect mobility workout that can stretch your body and help you to be flexible.


2. Ankle Mobility Exercise

How to do:

Step 1: Stand straight next to a wall

Step 2: Place one hand on the wall to support

Step 3: Rock yourself forward onto your toes, coming into a tip-toe position

Step 4: Rock back onto your knees, lifting your toes off the ground

Step 5: Repeat 10 times

This exercise gives you better mobility to your ankle dorsiflexion and plantar flexion. Of course, good ankle mobility contributes to better balancing of the body, reduces the repeated falls, and better performance of workouts such as squats and deadlifts.


3. Inhale and Arch Cat-Cow Pose

How to do:

Step 1: Curl your toes under

Step 2: Tilt your pelvis back so that your tailbone sticks up

Step 3: Let the exercise ripple the movement of your tailbone up your spine and so your neck is the last one to move

Step 4: Drop your belly down by keeping your abs muscles hugging your spine by drawing your navel in

Step 5: Take your gaze gently up towards the ceiling without cranking your neck.


The mobility workout helps you to strengthen your spine that improves the blood circulation in discs in your back. This is a basic motion, and it won't of course enormously support your back and ease the pain, but maintain the healthy spine particularly when you spend a lot of time sitting on the chair or with kids.

The cat-cow posture helps to improve the balance and posture of the body and is a good stress reliever.


 4. Neck Half-Circles Rotating Workout

 How to do:

Step 1: Sit comfortably with your hands on the lap

Step 2: Tilt your head to one side until you feel some stretch.

Step 3: Slowly roll your head forward to bring your chin to your chest (make sure you go as far as possible without the feeling of pain)

Step 4: Continue to roll your head to the other side until you feel a stretch along the opposite side of your neck

Step 5: Make 3 half circles, moving slowly and smoothly through the motion

This 10 minutes neck mobility workout should be done continuously to get an astonishing effect on the neck and also you can feel the strength on it. Neck mobility will be ignored despite your finding its importance in daily activities. 

Poor neck movement can lead to pain and problems in the neck, head, and upper back. With the above workout, neck flexors and extensors along with trapezius get movement and hence you get relief from all forms of neck pains. 

5. Thoracic Spine Windmill Mobility Workout


How to do:

Step 1: Lie on the floor towards your side

Step 2: Bend your knees and hips to around 90 degrees resting them besides you on the floor

Step 3: Straighten your bottom leg and rest your top leg on a foam roller or a towel without changing the position

Step 4: Stretch both your arms towards the floor straight out towards the front of the body

Step 5: Slowly lift your top arm and rotate it away from you while opening your chest to the ceiling

Step 6: Then rotate your head and spine trunk until your hand is on the other side of your body

Step 7: Hold this position until you can for approximately 5 to 6 seconds and bring it back to touch your other hand

Step 8: Repeat the workout steps 5 times on each side

Good mobility workout out in the thoracic spine allows you to move your arms freely over the head and turn side to side flexibly. While poor mobility might lead to some shoulder pain and other problems such as poor posture and upper back pain. This simple 10 minutes thoracic mobility workout for women at home can help you to improve and strengthen the thoracic muscles in a short time.  



6. Walking Hip Openers Mobility Workout


How to do:

Step 1: Stand straight with feet hip-width apart

Step 2: Place your feet firm to the ground and lift your left knee to the chest

Step 3: Rotate your left knee in a circular motion by bringing it up and across your body and then out to the side and down

Step 4: Now place your left foot firmly on the ground and repeat rotating in the air with the right side

Step 5: Repeat the workout for 10 times and then do the workout sequence with your legs in the opposite direction by bringing your leg out to the side first and then across your body.

The hip plays an important role in everyone's life for daily activities and so it is necessary to warm up the hip muscles and also the surrounding muscles before you start any workouts. As the hip muscles are the key contributors to the stability and balancing of your whole body make sure to do the above routine mobility workout regularly.



 7. Foam Rolling Lat Mobility Workout

How to do:

Step 1: Lie on your right side with the foam roller under you lat and maintain the neutral spine

Step 2: Keep your right leg straight and bend your left knee as comfortable as you can

Step 3: Roll back and forth from your lower back up to your underarm, moving slowly as possible

Step 4: Roll from side to side

Step 5: Continue doing the few minutes and repeat on the opposite side

If you wanted to keep your lat flexible then you have to spend 15 minutes on this lat foam rolling mobility workout at home. Foam rolling helps you to relieve stress, increases the range of motion, and also corrects any wrong alignments that occurred due to the tightness of any knots in the muscles.  

Note: make sure you don't put a lot of pressure on the lat while you are doing the workout.

 8. Foam Roller Thoracic Spine Extension Mobility Workout

 How to do:

Step 1: Place the foam roller under your upper back and thoracic spine.

Step 2: Keep your knees bent and feet flat to the ground

Step 3: Place your hands behind your head and pull your elbows as close together as they will go

Step 4: allow your face to fall on the floor and try to wrap yourself around the foam roller by extending the thoracic spine over the roller

Step 5: Roll, slowly up and down the vertebrae pausing on any painful parts

Do the repeats for another 10 minutes.

Note: ensure you don’t roll on the neck or lower back focusing solely on the thoracic spine.

As we all know the thoracic spine is the most important segment of the spinal column, encompassing the shoulder and chest area. It is essential to maintain the mobility in this segment of the thorax to avoid any wrong posture and unsightly rounded shoulders that can lead to back pain or injury eventually.

Thanks to this thoracic mobility workout that helps us to maintain and improve the thoracic spine and strengthen it.


9. Foam Roller Mobility Workout for Shoulders

How to do:

Step 1: Lie on your side with the foam roller underneath your right shoulder

Step 2: Your lower body can be resting on the ground comfortably with your left arm out in front to guide movement

Step 3: Roll slowly up and down over your deltoid muscle

Step 4: Rotate your trunk slightly so you can hit part of your upper back as well if needed

Step 5: Repeat for 30 seconds

Step 6: Switch towards the sides and repeat on your left shoulder

Doing shoulder mobility workouts helps you to build strength and mobility in your shoulder muscles and joints. These might also prevent tightness and subsequent injury.


10. Standing Hamstring Mobility Workout

 How to do :

Step 1: Stand straight with your feet hip-width apart, knees slightly bent and arms by your sides

Step 2: Exhale as you bend forward at the hips, lowering your head towards the floor while keeping your head neck and shoulders relaxed

Step 3: Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes

Step 4: Bend your knees and roll up when you are done

Tight hamstrings are the most common problem women facing these days. And if you feel your hamstrings are tight like a muscle strain then you need to start up with the above hamstring mobility workouts to strengthen your hamstrings in just 10 minutes of your time.

The flexibility of the hamstring will help you to prevent injury, prevent low back pain, improve overall mobility by maintaining your legs, thighs, and other optimal performance especially for women doing the household work all day. Any problem in the hamstrings might decrease the activity in these muscles and eventually slow down your mobility.


Wanted to see a huge difference in your body flexibility without undergoing pain? Check out these above perfect mobility workouts that can help you out in stretching your body muscles and keep them healthy. No matter how you incorporate mobility workouts, one thing you make sure is that the workouts allow you to move better, feel better, and perform better in no time.

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