How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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Some health experts suggest that sitting is the new smoking. If you sit for more than three to four hours per day, which is very common, your body is most likely not functioning as well as it could be. Fortunately, there are various exercises and movements that can help you whip it back into shape. No need to feel tightness in the hips, back, and neck every single day!

Believe it or not, sitting down every day can cause long-lasting damage. You sit on your way to work, you sit at work, and then you sit on your way home from work. You may even sit once you get home from work! A sedentary lifestyle can increase the risk of cancer, arthritis, obesity, heart disease, accelerate aging, and muscular tightness. 

Unfortunately, one workout session every now and again will not counteract all of that sitting. Paying a little more attention to how much you sit can help you change your lifestyle habits. Maybe you stand up at your desk a little more or go for a walk on your lunch. To get you started, engage in these daily habits and mobility movements to help correct all that sitting.

Hinge, Hold, And Stretch

This pose requires some mild body awareness, as it focuses on the concept of the hip hinge. It may take some practice to get it right, but it is highly beneficial for people with desk jobs. Stand up straight with your feet hip-distance apart. Keep a slight bend in your knees and hinge at the hips to lean forward slightly, maintaining a straight back. At a certain point, you should feel a stretch in your hamstrings, but make sure not to round your back. You can extend your arms out overhead to keep them in line with your back. Hold this pose for 10 to 30 seconds, ensuring you keep that back straight. Extend the time as you get stronger. 

Breathe

This sounds like a silly movement exercise, but dysfunctional breathing is a commonly overlooked issue. Dysfunctional breathing patterns include mouth breathing and upper chest breathing, instead of diaphragmatic (belly) breathing. Sitting down lends itself to poor breathing habits, which is why we encourage you to lie flat on your back for diaphragmatic breathing. Lie flat on your back with your knees bent, feet flat on the floor. Place one hand on your belly and one on your chest. Close your eyes and imagine that there is a balloon in your belly. As you inhale through your nose, imagine inflating the belly. As you exhale, the belly should go down. You can do this for a while, counting four to five seconds per inhale and exhale. It will take some practice, but it is greatly beneficial for the nervous system and stress response. 

Take A Walk

Walking is one of the most underrated, easily accessible exercises that anyone can do at any time. A lot of people can increase their level of physical activity if they just walk for 30 to 60 minutes per day. All it takes is making a few small tweaks to your daily routine. If you sit for the majority of your day, consider a morning walk, lunch walk, and even a small walk after dinner. Park farther away from your job and walk. Take the stairs instead of the elevator. If you enjoy sitting down to read, consider listening to audiobooks while on a walk. All of that movement will benefit you in the long run.

Deep Squat

The deep squat is a great exercise for opening the hips. It is both a mobility and stability exercise and is quite easy to do as a child, but becomes more difficult as life compromises your range of motion with age. If you are a little stiff, the body will compensate during this exercise in the form of your heels lifting off the floor. For this reason, you may want to do this exercise with support in front of you to keep from falling. Begin by standing straight with your feet shoulder-width apart. Lower down into a deep squat, maintaining a straight back. Make sure your knees don’t extend beyond your toes. You can press your elbows against the insides of your legs for support. Hold this position for a couple minutes before returning to the starting position.

Get Off The Couch

How is this a movement? Well, you do not need to adopt the same position at home that you did in the office all day. Challenge yourself to not sit on the couch for one to two weeks, or even a month, while you watch TV in your spare time. You don’t have to clean your whole house while watching TV, but perhaps you engage in some yoga, stretching, or mobility drills instead. Just try not to sit on your couch and see how your body responds.

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By developing a stable core, you can help improve balance, reduce the risk of falls, and make everyday movement easier. If you exercise and find that your balance is suffering, engaging in regular core stability exercises may benefit your workouts. This article aims to help you achieve a stronger core, so that you can live your best life. 

The core is the center of the body and is responsible for strength and balance. Core stability, then, is the ability to keep the spine from moving during physical activity. If you walk, swim, or run, you can keep your body in line without twisting, which can increase the risk of injury. A lot of people confuse core exercises with abdominal exercises. The core muscles include the abs, but they also include the muscles that stabilize the hips, back, sides, and shoulders. Developing core strength can help reduce back pain, enhance mobility, improve balance, and protect the spine. Continue reading to learn how to do great core stability exercises.

Stability Ball Dead Bug

This exercise is a popular way to build strength and stability, which helps protect the spine. Lie flat on your back with your arms extended straight up, fingertips pointing toward the ceiling. Keep your knees bent at a 90-degree angle, so that your shins are parallel to the ground. Place a stability ball between your knees and hands, applying gentle pressure into the ball. Keep your right arm and left knee pressed into the ball while you extend your left arm and right leg away from each other. Go as low as you can while keeping your back pressed into the floor. Continue alternating sides and aim for 10 reps per side. Rest and then complete two more sets. 

Bear Hold

During this exercise, you will work your transverse abdominis and internal obliques. It also benefits lower abdominal strength and works to stabilize the hips, lumbar spine, and pelvis. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine in a neutral position and engage your core to lift your knees a few inches off the ground. Hold this position for 10-30 seconds, depending on your athletic ability. Keep your back straight, trying not to arch. Rest and repeat two more sets. 

Marching Glute Bridge

If you want to strengthen your abs, glutes and hamstrings, do this exercise. This is a variation of a glute bridge that is an all-around beneficial exercise for your core and back. Begin by lying flat on your back and bend your knees, planting your feet on the ground about six inches away from your buttocks. Place your arms on the ground by your sides. Engage your glutes and drive through your heels to lift your body off the ground. Don’t arch your back; rather, keep a straight line from your hips to your shoulders. Flex your right foot and then lift it off the ground, drawing your knee upward. Place your foot back on the ground. Repeat on the left side and then complete a total of 10 reps per leg, three sets in total. 

Forearm Plank With Toe Taps

This exercise focuses on core stability and hip strength. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Lower down onto your forearms and keep your elbows in line with your body. Step your feet back to enter a low forearm plank, ensuring to keep your back flat and core engaged. Begin alternating toe taps, pushing your right foot away from the body, touching the floor, and returning to center. Repeat with the left leg and continue until you complete 10 reps per leg. Complete a total of three sets. 

BOSU Bird Dog

Bird Dog pose is a classic yoga move that focuses on stabilizing the core. You have to actively work to keep the hips square to the ground while performing the movements. This exercise takes it up a notch with a BOSU ball, which is a half-inflated exercise ball on a flat base. Set your left knee on the center of the ball and place both hands on the floor directly beneath your shoulders. Extend your right leg behind you to hip height and keep the foot flexed. Raise your left arm to shoulder height and hold the position for 20 seconds, trying your best to keep your torso square to the ground. Rest and then repeat on the other size. If you cannot do this with the BOSU ball, perform this exercise on the floor.

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Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial. 

One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:

• Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches. 
• Create a calmer mental state
• Optimize the position of your baby before labor
• Maintain strength and flexibility during pregnancy
• Learn breathing tools to aid with difficult moments, especially labor

First Trimester Yoga Poses

The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.

Ankle To Knee Pose

Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion. 

Pigeon Pose

Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides. 

Second Trimester Yoga Poses

Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.

Reclined Bound Angle Pose

Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.

Dynamic Squats

Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds. 

Third Trimester Yoga Poses

During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester. 

Knees Together Feet Apart

Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.

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One of the worst things you can do for your body as you get older is to stay stationary. If you want to move better, improve posture, and reduce your risk of injury, improving flexibility and mobility is key. Better mobility can help you wake up with less joint pain and overall stiffness. That is particularly important if you are in your 50s or above. 

At least one of your weekly workouts needs to place emphasis on mobility training. Yoga, pilates, swimming, mobility drills, and full-body stretching all count as mobility training. How you move matters, and the exercises in this article can help make everyday movement easier. Don’t you want to bend down to tie your shoes with ease? Don’t you want to wake up without pain? Practice the moves in this article and you’ll get there!

Windshield Wipers

Lie down with your knees bent, feet planted flat on the floor, and extend your arms out in a “T” shape. Press your knees together and let your legs fall to the left side until your left leg touches the ground. Keep your back flat on the floor as you sway them to the right side. Continue alternating side to side, like windshield wipers, initiating the movement from your core. Complete three sets of 30-second intervals, resting for one minute between each set. 

Spine Windmill

This exercise is similar to the previous one, only it helps open up the upper body instead of the hips. Begin by lying down on your right side, your arms extended out to the right with your hands in a prayer position. Stagger your legs so that your feet are roughly shoulder-width apart. Keep your legs and hips grounded as you rotate your spine, opening up your left arm to the left side, until it touches the ground and your upper body is in a “T” position. Follow your left arm with your gaze. Complete 10 reps total and then switch sides. 

Hand Walkouts

Begin by standing up straight with your feet hip-distance apart and arms down by your sides. Bend your legs slightly as you hinge at the hips to bend down. Touch your hands down near your feet and walk your hands out until you enter a high plank position. Make sure to engage your core and squeeze your glutes to keep a flat back. Engage your abdominals as you walk your hands back to your feet and then stand up straight. Complete three sets of 10 walkouts. 

Folding Table

You know the tabletop position when you are on your hands and knees? This is similar, but your stomach will be facing the sky. Sit down on your mat and place your hands flat on the ground on either side of your buttocks. Bend your knees and place your feet flat on the ground about one foot away from your buttocks. Engage your shoulder muscles and glutes and press your hips up in the air to form a flat tabletop position. Hold this position for a moment before returning to the ground. Complete three sets of 10 reps. 

Ankle Squats With Pole

Use a pole, cane, or pillar as support for this exercise, which aims to improve ankle mobility and strength. Stand up straight in front of a pole or pillar and grab hold of it. Keep your feet together and then bend your knees, keeping them together as you squat down. Engage your glutes as you do this and allow your heels to lift off the ground, so that you come to the balls of your feet. Return to the starting position in a controlled motion, pressing up through the balls of your feet to do so. Ideally, you create some length in the calves and ankles during your three sets of 10 reps. 

90-90

This is a great mobility exercise to open up the hips. Begin by sitting on your mat with your legs in two 90-degree angles. You can do this by placing your left leg in front of you, bending your leg so that the outside of your left shin is on the ground and the sole of your foot is towards the right side. Bend your right leg in a 90-degree angle to your right side, laying the inside of your thigh and shin on the ground. Your left heel should be touching just above your right knee. This is the starting position. Sit up straight and engage your core as you reach your right arm across to the right side as far as you comfortably can. If you are able, fold your torso over your left leg. Return to the starting position and complete a total of 10 reps. Repeat on the other leg, completing three sets per side.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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Mobility and recovery are two integral components of functional fitness. Nowadays, you see so many fitness influencers promoting mobility training. This is great because people neglected these movements for so long. Too often do people focus on specific muscle groups, engaging in constricted movements. Mobility training is about using the entire body in ways that it moves naturally, which helps improve your flexibility and range of motion, all while reducing your risk of injury.

When you get up from a deep slumber, you are usually stiff, which makes the morning the best time to engage in a mobility routine. The different movements in this routine work to loosen stiff joints, improve range of motion, and reduce the risk of injury. Think of this like an active recovery workout, which you should incorporate one to two times per week to maintain healthy muscles and joints. For this mobility routine, you will need a foam roller, so be sure to have that at the ready. 

Upper Back Foam Roll

A lot of people carry stress in their shoulders and upper back. This move is a great way to massage away the knots, kinks, and tightness in those areas. Sit on the floor with the foam roller placed behind you perpendicular to your body. It should rest across your upper back when you lean back. Bend your knees, cross your arms across your chest, and lean back on the foam roller. Engage your glutes to lift off the floor, contract your abs, and push away from your feet so that the roller goes down your back toward your buttocks. Roll back until the foam roller is resting around your shoulders. Continue rolling back and forth, maintaining a strong core, for 20 to 30 seconds. 

Quadricep Foam Roll

Don’t neglect your quads and hip flexors because those areas can hold a lot of tension. You will likely spend the most time on these areas, slowly massaging the tension away. To begin, lie face down with your right leg on top of the foam roller. It should be perpendicular to your upper thigh. Bend your left leg and keep it out to the side away from the foam roller, but you’ll use this leg to push forward and backward. Shift as much weight onto the foam roller as you can tolerate. Roll along the quad and hip flexor, resting on any areas of tightness. Repeat on the other leg after about a minute or so. 

Couch Stretch

This stretch specifically targets the hip flexors, which are the muscles along the front of your hips. You’ll also help lengthen your quad muscles during this stretch. Bend down in front of a wall, foam roller, or couch and drop your right knee to the ground. Place your shin right up against the bottom of the couch, resting your right foot on top of the couch cushion. You can also rest your shin and top of your foot against the wall behind you. Keep your right thigh in line with your body and stack your shoulders over your hips. Square the hips and face forward, maintaining a long spine for 30 to 60 seconds. Repeat on the other side. 

Neck And Trap Stretch

This stretch targets all of the muscles in the neck that support the head and upper spine. This is great for people who sit at desks or hunch over their phones a lot. You can do this stretch in a kneeling or standing position. Place your right hand on the top left part of your head and pull it gently toward your right shoulder. That will open up the left side of the neck. You can hold here for 30 seconds, or increase the stretch by wrapping your left arm behind you and reaching toward your mid-back. Repeat on the other side. 

Half Kneeling Hip Openers

For the final move in this mobility sequence, you are going to address the hips, glutes, inner thighs, shoulders, and chest. Begin in a kneeling position with both knees on the ground. Stack your shoulders over your hips and knees and then step your right foot forward to enter a half-kneeling position. Guide your right leg toward the right side of your body (about a 45-degree angle or 90-degree if possible) so that your right hip is in line with your right knee. Reach your right hand down your right leg toward your ankle, palm facing out. Extend your left hand up overhead and hold this position for 30 to 60 seconds. Repeat on the other leg.

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It would be strange if you never heard the phrase, “Don’t forget to stretch before your workout.” This is reinforced by countless social media reels and shorts that explain how certain stretches or movements can end hip, back, knee, shoulder, or neck pain. Although it may seem like a waste of time, stretching can help you perform at your best and reduce the risk of injury. We aren’t talking about a few twists or bends, people. We are talking about dedicating at least 10 minutes to stretching before working out.

Benefits Of Stretching Before A Workout

Besides preparing the body physically, stretching before working out can aid mental preparation. Studies confirm that taking time to stretch and breathe mindfully every day can help reduce stress and anxiety. Additionally, it can aid total body relaxation. Stretching before working out gives you the mental calm that can help you approach your workout in the best way. It also helps you achieve better posture and balance during exercises. Finally, stretching before working out reduces stiffness, making you less prone to injury. Continue reading to learn about simple stretches to do before your next workout. 

Quad Stretch

To do this stretch, stand up straight with your feet hip-distance apart. You can stand next to a wall or chair to use as support if needed. Bend your right knee, reach back with your right hand, and grab your right ankle to bring it close to your buttocks. Keep your knees close together and feel the stretch along the front of your right thigh. Hold for 20 seconds and then repeat on the other leg. 

Lunge

This builds on the previous quad stretch and targets your hip flexors. It also may help improve posture and muscle strength. To begin, stand up straight with your feet hip-distance apart. Take a big step forward with your right leg and keep the left stationary. Bend your right knee until your thigh is parallel to the ground, but make sure the knee doesn’t extend beyond the toes. You can rest your hands on your right thigh for support, and make sure to engage your left glute to feel the stretch along your left hip flexor. Hold for 20 seconds and then repeat on the left leg. 

Butterfly Stretch

Begin in a seated position with your legs extended out in front of you. Bend your knees and draw your feet in towards you, planting them flat on the ground. Allow your knees to fall out to the sides and bring the soles of your feet together. You can gently press down on the insides of your knees to deepen the stretch in your inner thighs and groin. You can remain here for 20 to 60 seconds and then release. 

Forward Fold

This is a great way to stretch your hamstrings and lower back muscles. To begin, stand up straight with your feet hip-distance apart. Take a deep breath in, raise your arms overhead, and exhale to come down, hinging at the hips to fold forward. Once your torso is parallel to the ground, you can round your back and let gravity help you down. You can reach your hands down to touch your toes, or grab your elbows and hang. Aim to keep your legs straight, but a slight bend is acceptable. Remain here for 20 to 30 seconds before slowly returning to the starting position. 

Upward Facing Dog

This stretch is great for opening up the upper back and chest muscles. Begin by lying flat on your stomach with the tops of your feet  on the floor. Bend your arms and plant your palms on the ground on either side of your chest. When ready, engage your chest and press up into upward dog. Drop your shoulders and tilt your head back. Hold this pose for 20 seconds and then release. 

Arms Across Chest

Stand up straight with your feet hip-distance apart and arms by your sides. Take your right arm and reach across towards the left side of your body. Hook your left arm around the outside of your right and bring it in toward your chest. You should feel a stretch along the outside of your right shoulder. Hold for 20 seconds and then repeat on the other side.

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If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

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