We don't often think of mobility when we think of being fit. We often think of chiseled abs or sculpted biceps as the pinnacle of being in shape, while mobility languishes at the bottom of the list.
But without mobility — how a joint moves actively through its range of motion and how easily you can move from one position to another one — you're likely to land up with injuries or struggle to tie your shoe laces, says Randi Stone, founder and owner of NYC Pilates.
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"Mobility is important because it affects your ability to move freely throughout your life without pain, strain or limitations," Stone tells LIVESTRONG.com. "Full-body mobility allows you to go about everyday activities — like lifting your groceries, stepping over a puddle or even just getting in and out of the car — with ease. It's a health issue, but also a quality of life issue."
If you haven't paid attention to your mobility, it's not too late to start. Below, Stone guides you through five effective Pilates moves you can do at home that will build total-body mobility and give you an edge the next time you're attempting to hold a squat.
1. Pilates Shoulder Bridge With Arms Overhead
- Lie on your back with your arms resting by your sides, knees bent and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips.
- Relax your arms alongside your body. Think of your shoulders being "glued" to the floor to help keep your spine neutral.
- Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Resist the urge to arch your lower back as you raise your hips. Focus on keeping your spine in a neutral position throughout.
- Lift your arms straight up toward the ceiling and back over your head toward the floor behind you so your biceps are by your ears.
- Reverse the arm motion to bring your arms back down to your sides.
- Slowly lower your hips back down to the ground and reset in the starting position for a second before lifting back up and repeating the sequence.
Tip
Once in the bridge position, you can shift your weight from your heels to the balls of your feet and repeat that a few times to stretch the front and back of the feet and ankles. You can also rock your hips lower on one side, toward the ground, then switch back and forth, side to side, to open up your hips and sacrum even more.
2. Double-Leg Stretch
- Lie on your back with your head and shoulders lifted off the mat a few inches. (You can rest your head on a pillow or yoga block if you can't comfortably lift it off the ground.)
- Tuck your knees into your chest and hug your shins with your arms. (If you have knee pain or stiffness, grab the backs of your thighs instead of your shins.)
- On an inhale, simultaneously reach your arms over your head and extend your legs out away from you. Your legs should be at a 45-degree angle (or closer to 90 degrees for beginners or those who have low back pain).
- Your arms should be in line with your ears when they are extended behind you.
- On an exhale, simultaneously bring your knees back into your chest and reach your arms out to the sides and around to the front of your body to hug your shins into your chest. You should be in the same position you were at the start.
- Repeat.
3. Single Straight-Leg Stretch
- Lie on your back with your arms resting by your sides, knees bent and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips.
- Relax your arms alongside your body.
- Lift your head and shoulders lifted off the mat a few inches. (You can rest your head on a pillow or yoga block if you can't comfortably lift it off the ground.)
- Tuck your knees into your chest and hug your shins with your arms. (If you have knee pain or stiffness, grab the backs of your thighs instead of your shins.)
- Stretch your left leg out to about a 45-degree angle. At the same time, pull your right leg toward you. Keep both legs as straight as possible.
- Then, switch legs, pulling your left leg in toward you and extending your right leg toward the floor.
- Repeat.
4. Double-Leg Kick
- Lie face-down with your legs together and your hands clasped behind your back.
- Bend both knees and kick your butt three times with both legs. Return your legs back down to the floor.
- Then, lift your head and torso off the floor as far as you can.
- Lower your head and torso back down to the floor.
- Bend both knees and kick your butt three times with both legs. Return your legs back down to the floor.
- Lift your head and torso off the floor as far as you can.
- Lower your head and torso back down to the floor.
- Repeat.
5. The Saw
- Sit up straight with your legs extended and slightly wider than your shoulders.
- Open your arms out to the side, palms facing forward.
- Contract your abdominal muscles and turn your shoulders, arms and torso to the left so your left arm is behind you and your right arm is in front. Keep your hips in place. Think of your hip bones like headlights pointing ahead.
- Rotate your back hand so your thumb points down, exhale and flex at your hips, reaching your right arm toward your left foot.
- Inhale as you come up and return to center.
- Repeat on opposite side and continue alternating left and right.