{"id":3122,"date":"2019-10-28T15:08:44","date_gmt":"2019-10-28T15:08:44","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/improve-range-motion-4-mobility-movements\/"},"modified":"2025-08-19T17:49:11","modified_gmt":"2025-08-19T17:49:11","slug":"improve-range-motion-4-mobility-movements","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/improve-range-motion-4-mobility-movements\/","title":{"rendered":"Improve Your Range of Motion With These 4 Mobility Movements"},"content":{"rendered":"\n<p>Mobility, the ability to have full range of motion in your muscles and joints, is one of the most important aspects of fitness. Improving your mobility can help you exercise better, prevent injuries and reduce joint pain, says Gold\u2019s Gym Fitness Expert Lisa Brownlee.<\/p>\n\n\n\n<p>Some people think mobility means flexibility, but it\u2019s more than that. Flexibility allows you to lengthen a muscle. Mobility allows you to move that muscle in many different ways.<\/p>\n\n\n\n<p>Mobility training can also improve your quality of life, since improving the ease of motion you feel during an exercise can improve the ease of motion you feel doing everyday tasks. Brownlee has seen many cases where a person\u2019s lack of mobility exacerbates back and knee problems. \u201cThe muscles around those areas will start to tighten, which will lead to other stiff joints, which will lead to more pain,\u201d Brownlee says. \u201cSo the pain increases because of the limited range of motion.\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The mobility workout<\/h2>\n\n\n\n<p>These four mobility moves can be used as a 5\u201310 minute circuit or individually integrated into your stretching and <b><a href=\"https:\/\/www.goldsgym.com\/blog\/warming-101-getting-started\/\" target=\"_blank\" rel=\"noopener\"><strong>warmup routine<\/strong><\/a><\/b>. Either way, they can help you move better. \u201cThese are my go-to moves,\u201d Brownlee says. (If you\u2019re looking for additional ways to improve your mobility, consider <b><a href=\"https:\/\/www.goldsgym.com\/blog\/beginner-yoga-basics\/\" target=\"_blank\" rel=\"noopener\"><strong>yoga<\/strong><\/a><\/b>.)<\/p>\n\n\n\n<p>The equipment you\u2019ll need:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A mat<\/li>\n\n\n\n<li>A PVC pipe<\/li>\n\n\n\n<li>A resistance band<\/li>\n<\/ul>\n\n\n\n<p>The workout:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inchworms<\/li>\n\n\n\n<li>PVC passes<\/li>\n\n\n\n<li>Lunges with the \u201cworld\u2019s greatest stretch\u201d<\/li>\n\n\n\n<li>Band pullovers<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--gxRc_0_o--\/c_auto,g_auto,w_337,h_208\/v1\/2405e908\/inchworms-min-1.webp?_a=BAAAV6Bs\" alt=\"A person stands in front of a wall with the text &quot;GOLD GYM&quot; and &quot;BUILD A BETTER YOU&quot; displayed.\" class=\"wp-image-13562\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Inchworms<\/h3>\n\n\n\n<p><strong>Areas of focus: <\/strong>hamstrings, calves, hips<\/p>\n\n\n\n<p>Stand at the back of the mat with your feet hip-width apart and flat on the floor. Reach your hands to the floor and push your hips back, trying to keep your knees as straight as you can. Walk your hands forward until you are in a full plank position. At this point, you should be in a plank with your hands under your <a href=\"https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/\">shoulders<\/a>, core tight. From here, walk your hands back to your toes, keeping your knees as straight as possible as you lift your hips in the air. Stand up completely and repeat as directed.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do three rounds of 5\u201310 reps, depending on your fitness level.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--PaqDv28z--\/c_auto,g_auto,w_396,h_245\/v1\/2405e908\/pvc-min.webp?_a=BAAAV6Bs\" alt=\"Mobility exercises\" class=\"wp-image-13544\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">PVC passes<\/h3>\n\n\n\n<p><strong>Areas of focus: <\/strong>shoulders, upper back, neck, chest<\/p>\n\n\n\n<p>Hold the PVC pipe horizontally against the front of your body, with your hands down and set wide (if you don\u2019t have a PVC pipe, you can use a band or a broomstick). Lift the pipe overhead, and, if possible, bring your arms all the way behind you to touch your hips in the back. If you have limited shoulder mobility or this causes pain, you can just bring the pipe straight overhead or slightly behind your head. You can also make your hands wider or bring them closer in, depending on your mobility level. Keep your core tight and ribs down so you don\u2019t arch your back.<\/p>\n\n\n\n<p><strong>The goal: <\/strong>10 lifts<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--Ztzt9u_x--\/c_auto,g_auto,w_353,h_193\/v1\/2405e908\/lunge-worldsgreateststretch-min.webp?_a=BAAAV6Bs\" alt=\"Mobility exercises\" class=\"wp-image-13543\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lunges with the \u201cworld\u2019s greatest stretch\u201d<\/h3>\n\n\n\n<p><strong>Areas of focus:<\/strong> thoracic spine and hips<\/p>\n\n\n\n<p>Take an extended lunge forward with your right foot. In lunge position, lean forward and put both hands on the ground. Twist and reach your left hand straight up into the sky, looking at your fingers. Take four deep breaths, and then put your hand back on the ground. Return to standing position, and then repeat on the opposite side by leading with your left foot forward.<\/p>\n\n\n\n<p><strong>The goal: <\/strong>Do once with each foot forward, breathing deeply for each side.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--KhZb_Gog--\/c_auto,g_auto,w_325,h_201\/v1\/2405e908\/bandedpassthrough-min.webp?_a=BAAAV6Bs\" alt=\"Mobility exercises\" class=\"wp-image-13541\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Band pullovers<\/h3>\n\n\n\n<p><strong>Areas of focus:<\/strong> shoulders, scapula, hips, spine, ribs<\/p>\n\n\n\n<p>With an attached band accessible overhead, lie flat with your back on the mat. Extend arms overhead to grip the band, keeping your hands slightly wider than hip-width apart. Keep your feet flat on the floor with your knees bent. For the movement, keep your hips, lower back, shoulders and head glued to the ground. In a single fluid motion, pull the band from overhead all the way to your hips. Pause, and then, still holding the band, bring your arms back overhead in a controlled manner. If your lower back starts to come off the ground, push your belly back to the ground by tightening your core. If it\u2019s still coming off the ground, limit your range of motion overhead until your mobility improves.&nbsp;Make sure you are not bringing your shoulders up to your ears.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Three rounds of 10\u201315 reps. Your last rep should have a better range of motion than your first.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">More from Gold\u2019s Gym:<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/www.goldsgym.com\/blog\/ask-experts-effective-cardio-strategies-achieve-goals\/\" target=\"_blank\" rel=\"noopener\">Ask the Experts: The Most Effective Cardio Strategies to Achieve Your Goals<br>\n<\/a><a href=\"https:\/\/www.goldsgym.com\/blog\/muscle-soreness-after-workout\/\" target=\"_blank\" rel=\"noopener\">If You Have Muscle Soreness After a Workout, Here\u2019s What to Do<br>\n<\/a><a href=\"https:\/\/www.goldsgym.com\/blog\/fit-50-one-womans-path-getting-strong-fearless\/\" target=\"_blank\" rel=\"noopener\">Fit After 50: One Woman\u2019s Path to Getting Strong \u2014 and Becoming Fearless<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;Mobility, the ability to have full range of motion in your muscles and joints, is one of the most important aspects of fitness. Improving your mobility can help you exercise better, prevent injuries and reduce joint pain, says Gold\u2019s Gym Fitness Expert Lisa Brownlee. Some people think mobility means flexibility, but it\u2019s more than that. [&hellip;]&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":6216,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"These mobility exercises can help you move better.","footnotes":""},"categories":[4],"tags":[140,141,121,142,94],"class_list":["post-3122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-back-workouts","tag-exercises","tag-full-body-workouts","tag-improve-flexibility","tag-stretching"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3122"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3122\/revisions"}],"predecessor-version":[{"id":10026,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3122\/revisions\/10026"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6216"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}