Mobility exercises is a great way to improve our range of motion, be more flexible and minimize the risk of muscle injury when we run, do fitness or practice our favorite sport. For many of us, stretching can bring aches and pains. However, it shouldn't be that way. So we asked Coach Thais Glysson to recommend us the best daily stretches. She demonstrates them for us below.
These five mobility stretches help us to not only perform our physical activities better, but it also helps counter the usual bad posture habits that we may have from sitting in front of our computer all day. Coach Thais recommends to do these exercises at least 30 seconds to one minute each, five times per week (daily even better) to keep our body functioning properly.
1-The Scorpion Stretch
"Hip flexors and the lower back are often neglected in exercises and stretches but they are absolutely essential for strengthening our core muscles. Should you decide to do it before a workout to warm up or after to avoid soreness, the scorpion stretch will provide a ripple release for hamstrings, the low back and hips," said Thais.
How to:
Lie down on your stomach and place one arm to your side. Bend your elbow at 90 degrees (see Thais left arm above). Using the opposite hand (Thais right hand on the pic), press down into the floor. Gently roll your body onto the shoulder the opposite side. Keep your shoulder on the floor and far from your ear.
Why doing this?
Better posture, less tension on the lower back, opening your chest and allowing for better motion of the thoracic spine.
2- The Kneeling Hamstring Stretch
The kneeling hip flexor stretch is one of the best exercises to help with mobility at the front of the pelvic floor. "The benefits of stretching the hip flexors include minimizing lower back pain, improving our posture overall and strengthening our legs so we can for instance run with more power," said Thais.
How to:
Put one knee on the mat, and the other leg at 90-degree angle. Press your front heel into the floor and tuck the toes of your back foot under. Engage your abs. Squeeze your glutes and feel the sensation of the front heel and back knee getting closer together. With the same arm side as the bent leg, reach up to the sky as high as you can and slightly lean toward the side of the leg kneeing on the floor. Maintain engagement. Hold for one minute. Repeat on other side.
Why doing this?
Less lower back or knee pain, longer strides and lower risk of muscle injury.
3 - The Extended Downward Dog
How to:
Why doing this?
4 -The Kneeling Hip Flexor Stretch
How to:
Start on one knee with the other leg straight out in front of you with toes pointed toward the ceiling. Keep the back flat or arched as you push your hips back and hinge your chest forward. Avoid rounding down your back. Imagine a string pulling your chest forward. Then, bring the front leg across the body for an outer hamstring stretch. Hold for a minute in each position. Repeat on other side.
Why doing this?
Improve your range of motion, minimize lower back pain and avoid knee pain.
5 - The Neck Stretch
How to:
Begin by putting the right arm behind you and grabbing it with your left hand. Then pull the hand gently toward your left foot. Bring your left ear toward your shoulder your left shoulder. Hold for 20 seconds and repeat on the other side.
Why doing this?
Release neck tension and improve your posture.
