Top-tier basic mobility workouts recommended by an expert trainer for all age groups

Top-tier basic mobility workouts recommended by an expert trainer for all age groups

Hey there! For the past few weeks, I've been faithfully following a month-long mobility challenge designed by flexibility guru, Roger Frampton[2]. Aside from some moderately challenging objectives like sitting cross-legged on the floor, the challenge includes some fantastical feats, such as reverse wall walks into a backbend. But among these, Frampton highlights five fundamental exercises that everyone should incorporate into their routine[1].

These exercises focus on articulating the spine, improving flexibility around the ankles, knees, and hips, and honing balance and coordination. Additionally, they test grip strength, keeping those key joints, like the pelvis, the squat shape, and spine extension, in top form[2].

According to Frampton, if he could pick just a few exercises to work on throughout his entire training journey, these would be his go-to choices[1]. Designed for repetition and gradual progression, these exercises target key joints for improved mobility and flexibility across a lifetime.

Your Mobility Blueprint: Five Essential Exercises

1. 90° Flat Back Fold

Practice this exercise for 1-2 minutes:

• Position a stick (like a broom handle) behind your back and focus on maintaining two contact points: the back of your head and base of your lower back. Keep these points constant during the exercise.
• With your feet together, fold forward by pushing your hips into the stick, lowering as far as possible without breaking contact with the stick. Then, reverse the movement to return to your starting position.
• Perform the same exercise with your feet shoulder-width apart, shifting the focus onto your hamstrings. Over time, this will help you develop the range to touch your toes[2].

Franton's Tip: Maintain a straight back and strong legs. Don't lead with your neck or upper back[2].

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2. One-Leg Balance (with eyes closed)

Practice for 60 seconds on each leg:

• Stand on one leg with your arms out to your side for balance.
• Focus on a visual reference point to help maintain balance.
• As you get more comfortable standing on one leg, remove the reference point and close your eyes for an extra challenge[2].

Franton's Tip: To make it more difficult, look up to the ceiling or close your eyes[2]. Time is on your side - be patient, and don't be too hard on yourself if you lose balance[2].

3. Full-Resting Squat

Hold the position for 30-60 seconds:

• Stand with your feet hip-width apart, toes pointing forward.
• Bend your knees while keeping your arms outstretched and your torso upright. Lower into a squat as far as you comfortably can[2].
• Maintain proper alignment with your knees wide and heels on the floor. If necessary, elevate your heels with a rolled-up mat or weight plates[2].

Franton's Tip: Some flexible individuals may find the deep squat too easy. For such cases, switch to a horse stance - a martial arts exercise that maintains a flat back[2].

4. Cossack Squat (minus the get-up)

Alternate sides for 1-2 minutes:

• Adopt a wide stance with your feet slightly pointing outwards[1].
• Keep your torso upright and arms outstretched.
• Bend one knee and lower deeply into a lunge on that same side, keeping the bent knee wide and heel on the ground[1].
• Apply pressure to your opposite foot's heel, making your toes point towards the sky.
• As you advance, strive to increase your depth[1].

5. Dead Hang (or hang from a door frame or bannister)

Practice for 1-2 minutes:

• Hang from a bar with an overhand grip, resting your feet on a support if necessary.
• Let your body hang heavily, trying to relax as you stretch[1].
• In the second minute, bring your feet off the support and transition to an underhand grip for added resistance[1].

Franton's Tip: Sink into the stretch, allowing your ears to touch the inside of your arms, and experiment with building tension in your body[1]. If you lack access to a bar, use a sturdy door frame or banister instead[1].

Whether you're a fitness newbie or an experienced athlete, these exercises promise to enhance your mobility and flexibility as you work at your own pace, gradually progressing towards a more flexible, agile future[1][4]. Go ahead and give them a try!

References:[1] SlipChick. (2021, February 25). Five Starter Mobility Exercises Every Human Should Know. INews.Test, LLC. https://inewstoday.com/i/lifestyle/five-starter-mobility-exercises-every-human-should-know-768259[2] Faerber, E. (2021, May 31). Why are the hip hinges and the deadlift the most important exercises ever?. The Athletic. https://theathletic.com/3303683/2021/05/31/why-are-the-hip-hinges-and-the-deadlift-the-most-important-exercises-ever/[3] Fit&Well. (n.d.). The Fit&Well Movement. Retrieved January 5, 2023, from https://www.fitwell.co.uk/[4] Dickson, G., & Frampton, R. (2021). The Movement Fix. The Ultimate Guide to Assessing and Correcting Pain, Injury, and Movement Issues Forever. Medials Press.

1. Integrating the 90° Flat Back Fold, One-Leg Balance, Full-Resting Squat, Cossack Squat, and Dead Hang into a regular routine can significantly improve flexibility, mobility, and overall health and wellness.
2. By practicing these exercises from the mobility blueprint, an individual can work towards a more flexible spine, improved ankle, knee, and hip flexibility, and enhanced balance and coordination.
3. The science of fitness and exercise suggests that these essential exercises can help maintain key joint health across a lifetime, contributing to a healthy lifestyle and home-and-garden activities.
4. Apart from following the mobility challenge, subscribing to the Fit&Well newsletter can provide additional achievable workout ideas, health tips, and wellbeing advice to further strengthen one's fitness-and-exercise routine.

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