21 Exercises for a Better Range of Motion
Flexibility and mobility exercises can significantly impact mental well-being by incorporating mindful movements and deep breathing, which help reduce stress and promote relaxation. This mind-body connection is crucial to holistic wellness, encouraging a sense of calm and mental clarity. Dedicating time to these exercises creates a moment of mindfulness, improving mood and mental health.
Integrating flexibility and mobility into your routine is a simple yet effective way to enhance physical and psychological well-being. Here’s a 7-day total body flexibility routine to help you improve your flexibility and mobility. Each day, focus on different muscle groups for a comprehensive stretch. Remember to breathe deeply and move gently into each stretch.
Day 1: Neck and Shoulders
- Neck Stretch: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds on each side.
- Shoulder Rolls: Roll your shoulders forward and backward for 30 seconds each.
- Cross-Body Shoulder Stretch: Bring one arm across your body and hold it with the opposite arm. Hold for 15-30 seconds on each side.
Day 2: Upper Back and Chest
- Cat-Cow Stretch: On all fours, alternate between arching your back and dipping it down. Do this for 1-2 minutes.
- Doorway Chest Stretch: Stand in a doorway with your arms bent at 90 degrees. Step forward slightly to stretch your chest. Hold for 20-30 seconds.
- Child’s Pose: Sit back on your heels with your arms extended forward. Hold for 1-2 minutes.
Day 3: Hips and Glutes
- Figure Four Stretch: Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg towards you. Hold for 30 seconds on each side.
- Hip Flexor Stretch: In a lunge position, push your hips forward. Hold for 30 seconds on each side.
- Seated Forward Bend: Sit with your legs extended and reach towards your toes. Hold for 1-2 minutes.
Day 4: Hamstrings and Calves
- Standing Hamstring Stretch: Place one foot on a raised surface and lean forward. Hold for 30 seconds on each side.
- Calf Stretch: Stand facing a wall with one foot forward and one foot back. Push against the wall to stretch your calf. Hold for 30 seconds on each side.
- Downward Dog: From a plank position, lift your hips up and back. Hold for 1-2 minutes.
Day 5: Lower Back and Core
- Cat-Cow Stretch: Repeat from Day 2.
- Spinal Twist: Lie on your back with your arms extended out. Bring one knee across your body. Hold for 30 seconds on each side.
- Cobra Pose: Lie on your stomach and lift your chest. Hold for 15-30 seconds.
Day 6: Full Body Stretch
- Sun Salutations: Perform a series of sun salutations for 5-10 minutes.
- Side Stretch: Stand with your feet hip-width apart and reach one arm overhead, leaning to the opposite side. Hold for 15-30 seconds on each side.
- Standing Forward Bend: Stand with your feet together and bend forward at the hips. Hold for 1-2 minutes.
Day 7: Relaxation and Recovery
- Child’s Pose: Repeat from Day 2.
- Legs Up the Wall: Lie on your back with your legs extended up a wall. Hold for 5-10 minutes.
- Corpse Pose: Lie flat on your back with your arms at your sides. Focus on deep breathing and relaxation for 5-10 minutes.
Before beginning any fitness program, you must check with your doctor to reduce and avoid injury. By performing any fitness exercises, you are performing them at your own risk. endlesssummerfitness.com will not be responsible or liable for any injury or harm you sustain due to our fitness program, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Bing Copilot, AI software, GPT-4, partially generated this article. Endless Summer Fitness will continue experimenting with similar software; however, our author will create most articles and fitness programs.
