Mobility and Flexibility Exercises to Help You Progress Faster!

Are you tired of having a stiff body and aches everywhere? 

Do you want to progress quickly in your sport, your workouts, or your well-being while avoiding injuries? Are you looking for the best mobility and flexibility exercises? You've come to the right place 🔥

This article will guide you through the importance of mobility and flexibility, show you the basics to improve them, and present the best exercises to achieve this effectively. 

Let’s go! 🚀

The best exercises to quickly improve mobility and flexibility

The workout we're about to show you consists of 14 exercises, lasts about 15 minutes, and targets your whole body.

Perform the exercises for 45 seconds with 15 seconds of rest!

This session is part of the "Home Transformation 2" program, which is 100% free 💪

Before that, we advise you to warm up. Warming up helps to warm up the muscles and therefore reduce the risk of injury.

Here are the different flexibility exercises:

EXERCISE 1: TABLE BRIDGE

Harder variation

EXERCISE 2: SEATED LEG RAISES

Exercise carried out on the fitness mat Eric Flag

How to do it: 

• Straighten your legs without tipping backward.
• Lift them as high as possible (this will also work your abs).
• Move your hands forward gradually (over the course of your sessions).
• Do as many reps as you can.

EXERCISE 3: SEATED HIP ROTATIONS

How to do it: 

• Open your chest.
• Tilt your hips and knees from one side to the other. 
• Do not lift your heels off the ground.

EXERCISE 4: KNEELING SHOULDER OPENERS

How to do it: 

• Get on your knees, with your arms and hands forward.
• Open your shoulders as much as possible without pulling them in. 
• Keep your back nice and straight.

EXERCISE 5: ASSISTED STRADDLE SPLIT WITH SUPPORT

How to do it: 

• Use a support and go down as low as possible.
• Your torso must remain straight. 
• You can do it either on your heels or on your feet. 

EXERCISE 6: JEFFERSON CURLS

How to do it: 

• Start standing and roll your back down vertebra by vertebra.
• Keep your legs straight.
• Lower yourself as close to your body and as far down as possible.
• Slowly come back up to the starting position.
• Perform 3 back-and-forth movements, 30 seconds each. 

EXERCISE 7: DEEP SQUAT

How to do it: 

• Place your feet shoulder-width apart or slightly wider. 
• Lower your glutes slightly below your knees.
•  Keep your back straight. 

EXERCISE 8 AND 9: RIGHT AND LEFT SIDE LUNGES

How to do it: 

• Get into a lunge position, just like in the image above. 
• Push forward and bring your hips down. 
•  Keep your back leg planted on the ground. 
• Keep your torso nice and straight. 

EXERCISE 10: BRIDGE

How to do it: 

• Start with your back on the ground and push with your arms to get into position, just like in the image above. 
• Throughout the exercise, push with your legs and arms. 
• Breathe calmly. 
• If it gets too hard, you can go back to the 'tabletop bridge' position.

EXERCISE 11: SEATED LEG RAISES

Execution: See exercise 2. 

EXERCISE 12: SQUAT HIP ROTATIONS

How to do it: 

• The movement breaks down into several steps, as shown in the image above. 
• Use your hands to help you lift and lower your glutes. 

EXERCISE 13: KNEELING SHOULDER OPENERS ON ELBOWS

How to do it: 

• Kneel down with your elbows forward. 
• Don't arch your back and push your shoulders down. 

EXERCISE 14: Hand-Assisted Face Stretch

How to do it: 

• Go down as low as possible.
• Place your hands higher up to make it easier, or flat on the ground to make the exercise harder. 
• Push with your hips to lower yourself as much as you can. 

Progressing in mobility & flexibility: the importance of consistency

A lasting improvement in mobility and flexibility requires regular practice. We recommend stretching daily, or at least 3 to 4 times a week.

Regarding the equipment you need, using a good quality exercise mat with an above-average thickness will help you exercise in the best conditions. 

You now have the essential keys to quickly improve your mobility and flexibility. If you want to watch the video on this topic, you can find it below: 

If you enjoyed this article on the best mobility and flexibility exercises, feel free to share it with your friends, family, or colleagues. For any questions, comments, or suggestions, feel free to leave us a message below 😃

If you need sports equipment to complete your Home Gym, you'll find what you need in our shop.

See you soon!

Eric Flag