Top 10 Dynamic Movements for Stability and Mobility
Powerful movement of new great friends of strong, strong muscles. These exercises encourage movement using your full range of motion to increase flexibility and mobility. Powerful movement builds active energy and helps you look and feel good and ready for work before a training session.
Although flexible motion helps to create flexibility, it is not the same as vertical measurement. Stretching stretches for a short period of time and may not be the best option for warm-ups before exercising. Instead, vigorous movement works as you move through the movement and naturally mimic the actions you take during daily life and in your exercise.
Perform vigorous movements before or after exercise, or during your recovery days. You can also take a break from strenuous activity and do some strenuous exercises to keep your blood flowing, relax your muscles, and keep your joints healthy.
Safety and Precautionary Measures
Strengthening is an excellent way to warm up before exercise and is relatively safe. Here are some things to keep in mind.
- Make sure you have enough space to make the movement. Other flexible tests include swings and circles. You do not want to hit anything that could cause pain or damage.
- Do not exceed your limits. Unlike vertical stretching, you should not hold the stretch, and you should avoid exceeding your flexibility limits.
- If you have injuries or joint pain, avoid flexible movements that make those conditions worse. Talk to your doctor before doing any tests.
- Stay hydrated. Water is essential for the health and safety of your joints.
- Try these 10 powerful movements before your next exercise or as a movement session.
01
Cat-Cow
"Cat-Cow is an ancient yoga practice that effectively opens the way to standing and working the core while relieving spinal stress and cool back pain," said fitness trainer Abbey Christie.
This movement is perfect after a long time spent sitting down to relieve spinal tension and stiffness.
Muscles worked: back, abs, shoulders
- Start with the hands and knees in place of the table.
- Pull your belly button up and in the middle towards your spine and push the ground away from you, circling the back with a large arch (scared cat area).
- Slightly loosen your abs and lift your chin and shoulders to extend them wide, bending your back into a U-shape.
- Walk in both of these positions 8–10 times with slow and controlled movement as part of your warm-up or walking routine.
02
Easy Frog
“Stretching the frog is one of the best ways to open the waist and groin to promote deeper movement and better glute function,” says Christie.
Try this exercise especially to prepare for lower body movements such as squats, deadlifts, and hip comfort.
Functional muscles: glutes, hips, abs
- Start with the hands and knees in place of the table.
- Keep your knees wider than the hip-distance apart and bend your feet, so that your toes are pointing out and your ankles are facing down.
- Push your hips back to your heels, keeping your chest flat. Sit here for a few breaths and slowly pull your hips forward, keeping your abs flexed to stabilize your spine.
- Bring your buttocks forward as far as possible, keeping your feet flat on the floor.
- Repeat this stretch 5-10 times, pausing between path changes.
03
The Angels Saw
“Wall Angels are a great way to get to any of my clients with postural problems because they open up chest and shoulders, relieve neck pain, and strengthen muscles that hold your perfect posture,” Christie said.
If you find you are unable to keep your shoulders or arms against the wall during this movement, you will know that you have some work to do in your shoulder movement. Keep exercising until you can make contact with the wall during movement.
Active muscles: middle spine (rhomboids and lower trapezius), posterior deltoids, chest and shoulders
- Stand with your back to the wall and have your feet 8–12 inches in front of you.
- Flex your abs to press the full length of your spine against the wall from the tail to the shoulders.
- The palms of your hands are facing forward to your sides, slide your hands up and around, like a snow angel, keeping your arms straight with your wrists, elbows, and shoulders constantly touching the wall.
- Undo the movement, slide your straight arms back and forth to your sides.
- Remember to keep your shoulders down away from your ears at all times. You should feel a burning sensation in your shoulders and in the center of your back.
- Repeat 15-20 times to use your postural muscles.
04
Plank Walk-Out
"Exfoliation is full of benefits, stretching muscles throughout your body, stretching your legs and back, and challenging your stability," says Christie.
You will feel your spine interact with this movement and the movement of full body warmth. This movement is also known as the inchworm.
Muscles work: abs, shoulders, glutes, quads
- From a standing position, bend forward and reach down with a soft bend at the knees.
- Move your hands forward one at a time until your hands are under your shoulders and you are in a position to push upwards.
- Flex your core, quads, and glutes to protect your waist and back and lower it from the hanging.
- Move your hands back to your feet, back to the front fold, and stand upright.
- Add 10 times to your heating.
05
OK with Rotation
"Rotating lungs make your whole body work, improve your balance, strength, and flexibility, and help improve posture," says Christie.
Exercising right is a great way to warm up before taking heavy lungs with a barbell or dumbbell, as well as before any lower body movements or cardio activities like running or running.