Mobility exercises, such as pointer, trunk rotation and hip extension, are exercises that increase joint range, helping to improve quality of life, reduce pain in muscles and joints, improve physical performance and prevent injuries.
Mobility exercises can be done at home or in gyms, as part of the warm-up before training, on a daily basis or to help recover from injuries, and can include joints such as shoulders, legs, hips, spine, wrists and ankles.
However, it is recommended that mobility exercises be carried out with the guidance of a physical educator, so that they are carried out correctly, avoiding the emergence or worsening of injuries.
1. Shoulder mobility
Shoulder mobility is an exercise that works the chest and upper back, and can be recommended to warm up the joints before training, in addition to improving posture. Check out other exercises to improve posture.
How to make: Stand with your feet shoulder-width apart and hold a broomstick, or PVC pipe, parallel to the floor and with your arms as wide as possible. Keeping your arms straight, slowly lift the broom, passing it over your head.
Bring the broom to your back as far as you can. Hold for 2 seconds and return to the starting position. Do this movement 10 times. During mobility, you must keep your abdomen contracted to maintain good posture and balance.
2. Alternating side squats
The alternating side squat is a leg mobility exercise that increases hip range and works the adductor muscles, glutes, quadriceps and calves.
How to make: Standing, spread your legs wider than hip-width apart. Leave the tips of your feet slightly pointed diagonally. Squat to one side, flexing your knee well and moving your hips backwards. Repeat 10 times for each side. It is important to keep your abdomen contracted and your feet flat on the floor during the exercise.
3. Hip extension
Hip extension is a mobility exercise indicated to increase the range of motion in the hip joints. Furthermore, this mobility exercise also improves knee and ankle joints.
How to make: With your legs a little hip-width apart, sit in a squatting position, holding your hands on your toes. Extend your knees, raising your hips, without releasing your hands from your feet and leaving the top of your head facing the floor. Return to the starting position and repeat this movement 10 times.
4. Perdigueiro
The Perdigueiro is a mobility exercise that helps to strengthen the back, glutes and abdomen, increasing resistance and reducing pain in the lower back.
How to make: On a mattress or rug, stay in the position on all fours. Keep your spine aligned, your arms straight, your wrists aligned with your shoulders and your knees aligned with your hips. Inhale and remove your right hand and left leg from the floor, stretching them well. Exhale, at the same time as you bend your arm and leg, bringing your elbow very close to your knee. Do this movement 10 times and then repeat on the other side.
5. Cat-cow stretch
Cat-cow stretching is a mobility exercise that works the muscles and joints of the spine and hips, making it a good option to avoid injuries in these regions and improve posture.
How to make: Stay in a position on all fours on a mattress or rug. Keep your wrists well aligned with your shoulders and your knees with your hips. Inhale, while rounding your back, separating your shoulder blades and bringing your chin towards your chest. Then, exhale while arching your spine, looking straight up and bringing your glutes upwards. You can do 10 to 15 repetitions of this exercise.
6. Hip, knee and ankle mobility
Hip, knee and ankle mobility is an exercise recommended to work the hip, knee and ankle joints, and can be done as a warm-up before training or to improve mobility in everyday life.
How to make: On a mat or mat, get on your knees, bring one of your legs forward, keeping your knee bent and your hands resting on the floor. Inhale and, as you exhale, lean your torso forward, lowering your hips well. Repeat this exercise 10 times and then do it on the other side.
7. Wrist Mobility
Wrist mobility is an exercise recommended to prevent injuries and joint pain, and increase wrist mobility and flexibility.
How to make: Stand upright, place your arms in front of your body and bent at 90º. Bring your hands together, crossing your fingers, and turn your fists to one side 10 times. Then repeat and rotate your wrists to the other side.
8. Trunk rotation
Trunk rotation is a mobility exercise that helps improve posture and relieve pain and tension in the back muscles.
How to make: On a mat, stand in a plank position and bring your right leg forward, positioning it outside your right hand and leaving your knee bent. Stretch your left leg wide, inhale deeply and when exhaling, take your right arm towards the air, extending it upwards, following it with your neck and head, and rotating your torso. Return to the starting position and resume the movement, totaling 10 repetitions. Do the same on the other side.
9. Neck Circles
Neck circles are a mobility exercise recommended to avoid pain and problems in the joints and muscles of the neck and upper back.
How to make: Stand upright and leave your arms extended along your body. Tilt your head to the right side until you stretch. Roll your head forward, bringing your chin to your chest. Roll your head to the left side until you feel a stretch. Repeat this exercise 5 times.
10. Shoulder rotation
Shoulder rotation is a mobility exercise that improves the mobility of the scapulae, chest muscles, shoulder joint and spine.
How to make: Stay in the position on all fours, resting your forearms on the floor and contracting your abdomen well. Place your right hand on your ear and rotate your shoulders outwards and upwards, following with your neck and eyes. Do this movement 10 times and repeat on the left side.
