Muscle & Fitness

Mobility Every Day

Curated By Ebenezer Samuel, C.S.C.S.

The best part about working on your mobility is this: You dont need to spend hours training it, and you dont need any equipment, either. Thats partly why mobility work is one of the finest cheat codes for your workouts. Just a few minutes of dynamic stretching a day can pay major dividends.

Thats where these three stretches come in. Pick one every day, and do it for 3 or 4 rounds. Youll create total-body blood flow, reduce minor aches and pains, and prime your body for better workouts.


Cat-Cow with Rotation

Relax your shoulders and neck with this all-purpose stretch. Start on all fours, with your back flat, then round your spine as much as you can. Arch your spine and look at the ceiling. Return to your all-fours position, then take your hand and place it behind your head. Reach your elbow to the ceiling, then repeat that on the other side. 

Work through the entire pattern for 60 seconds.

Three-Way Child's Pose

Three-Way Child's Pose

Youll stretch your lats and decompress your spine on this one. Start on all fours, then push your butt back as you reach your hands forward as far as possible. Go back to that start, then cross your right hand over your left and repeat; youll feel a deep stretch through your lats.

Repeat this pattern, alternating sides for 60 seconds.


Spiderman Lunge

This has long been my favorite stretch. Thats because it addresses tight hips, the result of too much sitting on couches, at desks, and in cars. Set up in pushup position, then step your right foot just outside your right hand. Aim to squeeze your glutes when in this position, then drive back to pushup position. Alternate sides for 60 seconds.


Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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