By Are you ready to embark on a transformative fitness journey, fuelled by the desire to get healthier, shed unwanted weight, and sculpt a stronger, more toned physique? At our women-only gym in Melbourne, we understand that your fitness goals go beyond aesthetics. We know that you exercise not only to look great but also to feel great and move through life with effortless grace. With the help of a personal trainer in Highett, we’re here to introduce you to the world of functional movement and mobility – two essential pillars of overall wellness that can truly transform your fitness experience.
The power of functional movement and mobility
Exercise serves as a multifaceted tool in our lives. While many of us initially hit the gym to improve our health, manage our weight, and build strength, there’s a deeper benefit in front of us – the ability to gracefully navigate daily activities with ease and a full range of motion. Mobility exercises hold the key to unlocking your joint flexibility and function, ensuring that you can move more efficiently, both during your workouts and in your everyday life.
At our women-only gym in Melbourne, we’re dedicated to helping you achieve not only your fitness goals but also supporting long-term mobility. In this comprehensive guide, we’ll share a selection of mobility exercises and stretches that can enhance your mobility journey. With the guidance of a skilled personal trainer in Highett, you’ll be on your way to moving better, feeling better, and living your best life.
Neck mobility stretches
- Neck half-circles
Start your journey to improved mobility with simple yet effective neck half-circles. Whether you’re sitting or standing, place your hands on your lap or the front of your thighs. Tilt your head to one side until you feel a gentle stretch, then roll your head forward until your chin touches your chest. Explore your range of motion without pushing into pain, and then roll your head to the opposite side. Move slowly and smoothly, completing three half-circles with your neck.
- Isometric neck stretc
For an engaging neck stretch, stand or sit upright and place your right palm on your right cheek. As you turn your head to the right, apply resistance by pushing your right palm against your right cheek, as if you were attempting to rotate your head to the left. Hold and resist for three to six seconds, then release your hand and rotate your head as far to the right as possible. As you feel a gentle stretch on the left side of your neck, stop and hold. Repeat on the other side, performing two to three reps.
Hip mobility exercises
- Reverse lunge with side bend
Achieve hip mobility and stability with the reverse lunge with a side bend. Start by standing upright with your feet together. Step your right leg behind you into a reverse lunge, ensuring both knees form a 90-degree angle and your pelvis is tucked forward. As you engage your right glute, reach your right arm overhead and bend your torso to the left while reaching your left arm across your body. Hold this position for 10 seconds and repeat twice before switching to the other side.
- Wide squat with internal rotation
Stand tall with your feet wider than hip-width apart, engaging your core to maintain proper alignment. Extend your arms in front of you and lower into a squat position. While keeping your left leg stationary, pivot your right leg inward, rotating your hip, knee, and foot. Engage your left glute and hold for 10 seconds. Return your right leg to the squatting position and then stand up. Complete two more repetitions before switching to the other side.
Ankle mobility exercises
- Ankle stretch
Boost your ankle mobility by standing next to a wall and placing one hand on it for support. Begin by standing on your tiptoes and then rocking back on your heels, lifting your toes off the ground. Repeat this motion ten times to enhance your ankle flexibility.
- Ankle angler
Lie on your back and place a strap or resistance band around one foot, gripping both ends. Lift your leg until it’s perpendicular to the floor and keep it straight. With the aid of the strap, roll your ankle inward while maintaining the straight leg position. Hold for two seconds, then return your ankle to the neutral position. Repeat this movement ten times on each leg to improve ankle mobility.
Trapezius stretches
- Upper trap stretch
Stand or kneel with a straight back and an elongated neck. Wrap your right hand over your head, allowing your middle finger to touch your left ear. Reach your left hand downward and toward the ground. Gently pull your head to the right until you feel a stretch on the left side of your neck. Hold this stretch for 30 seconds and then repeat on the other side.
- Cat-cows
Begin on all fours with your hips directly over your knees, shoulders over elbows, and elbows over wrists. Inhale deeply, arching your back, lifting your head, chest, and tailbone while allowing your belly to sink. As you exhale, round your spine, transitioning into the cat pose. Continue this rhythmic flow, inhaling as you curve your back and exhaling as you round it. Aim for 10 to 12 repetitions to release tension in your trapezius muscles.
Knee mobility exercises
- Wall squat
Position yourself with your feet hip-width apart, standing approximately 12 inches away from a wall. Lean against the wall, ensuring your back is straight, and your shoulders and buttocks are in contact with it. Keep your back against the wall as you squat down until your knees reach a 90-degree angle, tracking directly over your toes. Squeeze your glutes and return to the standing position. Perform 10 to 12 reps of this wall squat exercise.
- Unilateral 3-way kick
Stand upright with your feet together and balance on your right leg. Extend your left leg, tapping your big toe to the ground in front of you, then to the side, and finally behind you. Continue this sequence, tapping your left big toe at each point for one minute. Repeat this exercise on the other side to enhance knee mobility.
Wrist mobility exercises
- Wrist controlled articular rotations (CARS)
Begin by sitting cross-legged on the floor or sitting upright in a chair. Extend your right arm in front of your chest with your palm closed and facing upward. Use your left hand to hold your right wrist, stabilizing your forearm. Extend your right fist forward, allowing your knuckles to face the floor. Gradually rotate your wrist in a circular motion, exploring its full range of motion. Keep your left hand on your right wrist to maintain stability. After completing this motion, reverse it. Perform six to ten repetitions in each direction with your hand both open and closed. Repeat the same process on your other wrist.
- Wrist progressive angular isometric loading (PAILs) and regressive angular isometric loading (RAILs)
Start in an all-fours position, aligning your hands under your shoulders and your knees under your hips. Keep your feet hip-width apart. Lean forward, shifting your weight onto your hands until your wrists are fully extended. Hold this position for 30 seconds.
For the PAILs, push your hands down into the floor with maximum effort for 10 seconds, engaging your wrist muscles. This intensifies the stretch and strengthens your wrist.
For the RAILs, maintain the end range of the wrist extension while lifting your palms and fingers off the floor for 10 seconds. This movement counters the wrist extension, helping to maintain flexibility and balance.
Complete five to ten repetitions of both PAILs and RAILs on each wrist to enhance wrist mobility and strength.
Join our women-only gym for insights from functional movement specialists
At our women-only gym in Melbourne, we believe that fitness extends beyond the conventional. It’s about embracing functional movement and mobility to empower you in every aspect of your life. Our personal trainer in Highett and functional movement specialists are here to guide you on this journey towards improved mobility and overall wellness.
As you incorporate these mobility exercises into your fitness routine, remember that consistency is key. Gradually, you’ll notice improvements in your flexibility, joint function, and overall mobility, allowing you to conquer new fitness challenges and experience the joys of effortless movement in your daily life.
So, why wait? Sign up with a leading personal trainer in Highett and let’s embark on this exciting journey to improve functional movement together, unlock your full potential, and celebrate the vibrant, empowered woman you are. Join us at our women-only gym in Melbourne, and let’s redefine fitness and mobility, one step at a time.