3 Quick Mobility Drills to Unlock Your Entire Body 

These days, there are a million different things we can do to be healthier – eat more greens, sit less, exercise more – the list goes on forever. And while some of the things on this list, like daily ice baths and supplements that cost an arm and a leg aren’t really attainable for most of us, there’s one really easy thing that we can all do to support our physical health – and most of us are skipping it: mobility work. 

Ah, yes, mobility work. Defined as “any targeted exercise you can do to improve the ease of how your joints move,” mobility work relies on dynamic stretches to improve the overall health of your joints and muscles. If you pass on these quick stretches before and after your workouts, you’re not alone. But you should know that you’re missing out on a super easy – and super effective – way to care for your body. And contrary to popular belief, you don’t need to spend hours performing these drills each day; adding them into your routine can take as little as five minutes, says certified personal trainer and yoga instructor, Shaina Fata.  

“Mobility training is something that I make sure to do every single day,” Fata said when we asked her about the importance of mobility work. “I think it’s a very important part of fitness, and especially functional training, because it helps keep the muscles and joints healthy, and also can really help with injury prevention,” she continued. 

If you’re still not convinced, Fata also noted that “mobility also increases range of motion, and takes stress and strain off the muscles and joints when doing certain activities. So it can help to increase your overall physical performance while giving a foundation to build strength in the body.” 

Okay, so listen: mobility drills increase your chances of feeling better, getting stronger, and preventing injuries. You’ve got to give them a try. Not sure where to start? Here’s what Fata suggests: 

1. Shoulder Flossing

“Shoulder flossing is amazing for unlocking the shoulder joints. I can feel my whole upper body relax when I do a round of it,” Fata says. To perform this drill, you’ll need a yoga strap or resistance band. You can also use a towel, mobility stick, or really anything that’s long enough to comfortably perform the exercise. 

Now, either seated on your heels or standing, grasp the strap with one hand on each side. While still gripping the strap, raise your arms over your head and bring them down behind your neck, like you’re making a semi-circle over your head. Perform a few sets of the exercise by going back and forth. 

“These are pretty intense for those just starting out with mobility, or that have super tight shoulders, but the nice thing is that you can extend your arms as wide as you need to,” says the engineer-turned-personal trainer on adjusting the exercise to work for your needs. 

“[You] might want to start with just doing simple wide arm circles as [you] work up to full shoulder flossing with a yoga strap or some sort of pole,” Fata suggests if you find yourself struggling with flossing right off the bat. 

2. Twists

“Any form of twist is amazing for the spine and unlocks any tension in the upper or lower part of your back,” Fata says. 

“When done properly, those with lower back pain may really benefit from them. [You] should always proceed with caution if [you] already have a back injury or severe pain,” Fata advises. 

Performing a twist is really as simple as it sounds. From a lumbar twist to a seated twist, simply position your body in a way that you can gently rotate your spine. The supine spinal twist is generally thought to be the easiest version of a twist, so if you’re dealing with an injury or are just starting out, this would be a safe place to start. 

To begin this twist, lay on your back, and pull your legs up to a tabletop position. Then, slowly lower them to the left or right side, so your knees are stacked and touching the ground. With your knees glued to the ground, slowly and gently rotate your upper body in the opposite direction. So if your knees are pointing toward the right, your upper body should be facing the left. Hold the twist for a few seconds, come back to the middle, and repeat on the other side. 

It’s important to mention that you should not force yourself into this pose. Go only as far as your muscles and joints will allow, and slowly work up to stretching further and longer. As with all stretches and mobility exercises, if you have an injury or are uncertain, it’s best to check with your medical provider before performing any new exercises. 

3. 90/90 Hip Rotations 

“A lot of us carry tension in the hips, especially the outer portion of them. These feel incredible if you’re trying to release some of that tightness and tension,” Fata says of the 90/90 rotation. 

To perform a 90/90, sit on the ground with your feet flat on the floor. Begin as if you’re going to cross your legs, but only place your right leg on the ground. Your knee should be at about a 90-degree angle, giving this stretch its name. Now, take your left leg, and place it in the same 90-degree position out to the left side of your body. Keep your spine tall and your upper body centered.

The next step is to rotate your legs, essentially flipping them, in the same position, to the other side of your body. If that sounds confusing, this quick video will help you get set up. 

“Tight hips and leg muscles can affect your body all the way up your back,” says Fata, emphasizing the importance of mobility drills for your entire body. “Our bodies are so interconnected that we really have to give care to everything from head to toe.” 

In just five minutes a day, you can perform these three exercises. Work on getting into a routine of incorporating these moves daily, and you’ll be amazed at how good your muscles, joints and entire body starts to feel. 

Want more from Shaina? Check out her app which includes workouts, yoga classes, and mobility workouts, all of which can be done from home with minimal to no equipment! You can also check out her superfoods brand, Allura Superfoods for some tasty ways to boost your body.