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Mobility workouts are having a moment, and we fully support it. This type of training can help you manage achy joints, improve your performance in workouts, ease your way back from an injury, protect your long-term health . . . we could go on, but there’s a workout to get to. Let’s just say these routines are good for basically everyone, no matter your goals.
Wondering where to start? We recommend this 20-minute full-body mobility workout created by Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. The goal: “to ensure safe and effective movement,” Nagel says, both in your workouts and in day-to-day life. She describes mobility as the ability of a joint to move freely through its range of motion, so doing mobility workouts like this one can prevent injury and improve both your range of motion and your performance in workouts. “This is helpful to all exercisers, from casual weekend golfers to professional athletes,” Nagel says.
She recommends doing a few mobility moves before a workout or completing a separate mobility workout on its own (see below, hint hint). And since mobility exercises move you through your range of motion without putting stress on your muscles and joints, Nagel says it’s safe to do mobility workout, like this full-body routine, every day. As usual, make sure to listen to your body and space the workouts out if you need to, especially if you’re new to mobility training.
That brings us to this 20-minute mobility workout, which focuses on improving mobility in your shoulders, hips, and trunk to aid you in every kind of movement. Set aside time and give it a try to improve your overall health.
20-Minute Full-Body Mobility Workout
Equipment needed: a towel or resistance band, as well as a sturdy chair or surface for balance (optional).
Directions: Warm up with five minutes of light cardio, such as walking, marching in place, or an elliptical. Then start the workout below, following the rep counts and rest times indicated. (Feel free to rest more as your body needs.) Cool down afterwards with full-body stretches to promote flexibility.
| Exercise | Sets and Reps | Rest Between Sets |
|---|---|---|
| Hug | 2 sets of 10 reps | 30 seconds |
| Hanging shoulder rotation | 10-15 clockwise, 10-15 counterclockwise per arm | None |
| Wall extension | 1 set of 10 reps | None |
| Overhead band roll | 1 set of 10 reps | none |
| Dynamic leg swing | 2 sets of 10 reps per leg | none |
| Frog | 3 sets of 10 reps | none |
| Squat with hip rotation | 3 sets of 8 reps | 30 seconds |
| Bird dog | 3 sets of 10 reps, alternating sides | 30 seconds |
| Lying torso twist | 2 sets of 12 reps, alternating sides | 30 seconds |
| Dynamic plank with chest opener | 3 sets of 12 reps, alternating sides | 30-45 seconds |