Top 5 Mobility Stretches You Need to Try

Mobility is your ability to move freely without pain. Regular stretching can help improve flexibility, thereby increasing your range of motion and ability to move naturally. These 5 mobility stretches are great for improving full-body health and flexibility. 

Upward facing dog is a great stretch – source

Keep reading to learn the importance of stretching your muscles for improved flexibility and mobility. Find out the top five mobility stretches you need to try for a boost in overall wellness and health.

Why Stretch Your Muscles?

Stretching is the act of moving your body into poses that can increase your range of motion and flexibility. We need to stretch daily in order to maintain muscle health. Stretching can also increase blood flow into the muscles which can help heal and prevent injury in the future.


Stretching can help keep muscles strong, flexible, and healthy as it can improve blood flow and the muscles’ ability to move. If you do not stretch, the muscles will become tight and shortened. Many of us have desk jobs in which we sit for long periods of time. This can cause strain on our back and hamstrings which can make it difficult to extend our legs, straighten up, etc.

The body has a use it or lose it philosophy. It’s like when you do not train with weights. If you do not practice resistance training with weights, you will lose muscle mass. Here is a guide on training with weights in order to maintain muscle mass or even increase it.

5 Mobility Stretches You Need to Try

Here are five mobility stretches that you have to try today to improve the physical health of your muscles. Stretching has many benefits and these specifically can help individuals who are mostly stationary at desk jobs all day or anyone who wants to improve flexibility and range of motion.

1. Hamstring Stretch

Just like the name implies, a hamstring stretch will stretch out the hamstrings. These are the muscles in the back of the thigh. Sit on the floor with your legs straight out in front of you. Move your hands down your legs towards your feet until you feel a slight burning sensation. Hold this stretch for about 30 seconds then return to a neutral sitting position. Repeat this for three to four reps.

2. Deep Squat

A deep squat is an amazing stretch for your hips and lower back. Stand upright with your feet planted slightly wider than shoulder-width apart. Make sure the four corners of your feet are planted straight onto the floor. While keeping the back straight slowly sink down, bending your knees and lowering your glutes as far as possible. Hold this deep squat for about 30 seconds then rise to a standing position. Repeat this for three to four reps. If you need assistance, you can place a block on the back of your heels to decrease the stretch’s intensity. As your ankle joints become more flexible, you will require less assistance on the back of your feet. Eventually, you’ll be able to perform a deep squat with your feet firmly planted on the ground.

3. Dog Poses

This one is actually a combination of two yoga poses, a downward-facing dog and upward upward-facing dog. These are full-body stretches that target the quads, glutes, hamstrings, back, shoulder, and even the core. Start on a mat on all fours, with your hands directly underneath your shoulders and your knees directly underneath your hips. From this pose, tuck your toes underneath your feet and slowly send your hips up towards the ceiling, keeping your back straight and your shoulders and arms locked. You should be in a downward dog position, an inverted v. Next, slowly lower the hips towards the ground and arch the back sending your gaze up towards the ceiling. Let the legs hover above the ground. This is an upward dog pose. Hold each pose for about 30 seconds, and alternate between each one for about three to four repetitions.

4. Pigeon Pose

The pigeon pose is another yoga pose that is very good at opening the hips. The hips can be one of the most problematic and tight areas of the body. The stretch will also help the thighs, back, groin, and glutes. From a downward-facing dog pose, lift the left leg up and bend your knee, bringing that leg forward towards your face. Bring the left knee to the floor with your left hand, allowing the leg to sit. Let your right knee fall to the mat, then lower your upper body forward towards your left leg. Hold this pose for about 30 seconds, then do the other side.

5. World’s Greatest Stretch

The world’s greatest stretch is pretty good, though I can’t quite tell why it’s called the world’s greatest stretch. It combines a lunge and a torso twist, making it a full-body stretch with many benefits. Here is a full guide on the world’s greatest stretch, its benefits, and how to do one easily. In essence, drop into a lunge pose, with your left foot facing forward and right foot back. Next, place the right hand down beside the left foot and twist your body towards the left, reaching the left arm up towards the ceiling. You should feel the stretch in your hamstrings shoulder and back. Hold this pose for about 30 seconds before switching to the other side.

The Takeaway

Stretching is essential to wellbeing. These five mobility stretches are the perfect addition to your fitness journey as they can help improve your range of motion, boost flexibility, and increase the health of your muscles. Stretching daily is vital to our health, so try them out and watch how wellness flourishes.

Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.

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