Looking for a simple mobility routine

[mtwarden]

This is an area where I need improving. I'm hoping for a something simple (very simple), 10 minutes-ish (or less).

If I could get it done with one exercise, that would be great, if not just a few.

I'm looking at Spiderman lunges w/ a rotation as one possibility as it looks like it hits quite a few areas.

Thanks!

 

[Ram94]

Have a look at Knees Over Toes guy (Ben Patrick) on YouTube. His go to is the ATG split squat. Lots of benefit for hip mobility especially.

 

[fwafwow]

Maybe surprisingly there have been periodic articles in the Wall Street Journal on these sort of topics. Today’s is below but I believe there have been some about maintaining mobility.

Six Exercises to Help Avoid Slipping and Falling Down

Try these drills to help master how to slow down, stop and stay balanced.

www.wsj.com

 

[thinhorn_AK]

Turkish getups

 

[insanelupus]

How to Build a Great Mobility Routine to Fight Chronic Pain

Adam coaches a full MAPS Prime Pro mobility workout

event.webinarjam.com

It's free, give it a shot.

I found it challenging.

MAPS Prime and Prime Pro can help address mobility. They have other plans with mobility built in (primarily Performance). I like their podcast too.

Mind Pump Media | Fitness Podcast & Online Training Programs

Mind Pump Media is an online radio show / podcast dedicated to shedding the light on various fitness, health, and wellness topics. The four founders came together with decades of experience to help the average person achieve their fitness goals. Now offering their own line of online training...

www.mindpumpmedia.com

 

[P Carter]

Something like this has helped for me. I’ve melded elements of both into around 5 minutes before or after a strength workout.

 

[thinhorn_AK]

Thinking about this a bit more. I guess if I wanted a quick mobility session, I’d do like 10 Turkish getups with a 53lb kettlebell then a few sets of walking lunges. That would work well for me but everybody has different things they want to target with workouts, mobility etc.

 

[Lil-Rokslider]

I pay 13 bucks a month for "pliability"

It's longer than 10 minutes, but it's been a game changer.

 

[*zap*]

just do a yoga class for a while and see how that goes....

 

[Nick992]

I've been following Chase Mountains on YouTube for ankle, knee, and hip mobility stretches.
All easy to do in 10 mins once you learn

 

[wyodan]

I would suggest this. He's saved careers, just ask him.

 

[mtwarden]

just do a yoga class for a while and see how that goes....

my wife keeps telling me that, she goes a couple of times/week and loves it!

 

[thinhorn_AK]

my wife keeps telling me that, she goes a couple of times/week and loves it!

Well then don’t ruin it for her by starting to go with her.

 

[pattimusprime22]

I'll start off by saying that I think the spiderman lunge with rotation is one of the best bang for buck movements there are.

If you want the most simple mobility routine, I think it would depend on where your mobility is limited and just doing a few movements at most to focus on that. I've made the mistake of wanting to improve my mobility, without a specific target area, and then doing a long, many movement routine I found online. Time is wasted on areas you don't need it, and for me it ended with me not keeping up the habit. ymmv

edited to add: if you really do want a full routine to try to start with, I really like Aaron's stuff:

 

[*zap*]

I think that if your doing rotational exercises you want to add the use of kettlebell/kettlebells soon after your body gets used to that exercise.

Here are some exercises from a very credible source:

the other thing to think about would be is 10 minutes a day which would most likely be 50 minutes a week enough? How well would only ten minutes a day work out for strength training? I still think a yoga class a week for a month would be a good way to start..it would be a good evaluation period to see where you need work at the very least. good luck.

 

[thinhorn_AK]

Steve maxwell had a great mobility series out several years back. I need to check my hard drives to see if I have it somewhere.

There’s also a hook called “becoming a supple leopard” by Kelly starrett that covers different areas and ways to address specific mobility needs.

 

[ScottRK]

Wish it was that easy.

 

[The_Jim]

I'll second @insanelupus with the Mind Pump performance mobility. They have the first week free on Youtube and mobility is day 2 and 4. Search Mind Pump MAPS Performance.

Honestly once you start doing mobility work 10 minutes isn't enough. I like to do 30-45 minutes 2-3 times a week in the evenings before I go to bed and I always do 10-15 minutes every morning before I work out to make sure I'm properly warmed up.

 

[justinspicher]

I am on the opposite side of the discussion of this, I tried doing mobility and stretching but it seemed to make things worse. I havent ever really done it, so I am going with the “if it ain’t broke, don’t fix it” mentality.

 

[geoff995]

GOWOD Mobility app is what I use.