MOBILITY and FLEXIBILITY exercises for rapid progress!

Are you tired of having a stiff body and aches and pains all over? 

Do you want to make rapid progress in your sport, training or well-being while avoiding injury? 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, the fundamentals of improving them and the best exercises for achieving them effectively. 

Let's go! 🚀

The best exercises for improving mobility and flexibility quickly

The workout we're going to introduce consists of 14 exercises, lasts an average of 15 minutes and targets the whole body.

The exercises are to be performed for 45 seconds with a 15-second rest!

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

Before doing so, we advise you to warm up. Warming up warms up the muscles and reduces the risk of injury.

Here are the different flexibility exercises:

EXERCISE 1: TABLE BRIDGE

EXERCISE 2: SEATED LEG RAISES

Exercise carried out on the fitness mat Eric Flag

Execution: 

• Extend your legs without tilting backwards.
• Raise them as high as you can (your abs will also be put to good use).
• Gradually move your hands forward (as the session progresses).
• Do as many repetitions as possible.

EXERCISE 3: SEATED HIP ROTATION

Execution: 

• Open the rib cage.
• Tilt your hips and knees to one side, then the other. 
• Does not lift heels off the ground.

EXERCISE 4: SHOULDER OPENING ON KNEES

Execution: 

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

EXERCISE 5: FACE SPREAD ASSISTED BY A SUPPORT

Execution: 

• Use a support to get down as low as possible.
• The torso must remain upright. 
• This can be done either on the heels or on the feet. 

EXERCISE 6: JEFFERSON CURLS

Execution: 

• Start standing up and roll your back vertebra by vertebra.
• The legs remain straight.
• Go down as close to the body and as low as possible.
• Slowly work your way back up to the starting position.
• Make 3 round trips of 30 seconds each. 

EXERCISE 7: DEEP SQUAT

Execution: 

• Place your feet at shoulder height or a little wider. 
• Lower your buttocks slightly below your knees.
•  Keep your back straight. 

EXERCISES 8 AND 9: RIGHT AND LEFT SIDE LUNGE

Execution: 

• Position yourself in the lunge position as shown in the image above. 
• Push forward and hips down. 
•  The rear leg remains fixed on the ground. 
• Keep your chest upright. 

EXERCISE 10: BRIDGE

Execution: 

• Start with your back on the ground and push with your arms to position yourself as shown in the image above. 
• Throughout the exercise, push on your legs and arms. 
• Breathe calmly. 
• If this becomes too difficult, you can return to the "table bridge" position.

EXERCISE 11: SEATED LEG RAISES

Execution: See exercise 2. 

EXERCISE 12: SQUAT HIP ROTATION

Execution: 

• The movement can be broken down into several movements, as shown in the image above. 
• Use your hands to help you lift and lower your buttocks. 

EXERCISE 13: KNEELING ON ELBOWS TO OPEN SHOULDERS

Execution: 

• Place yourself on your knees with your elbows forward. 
• Don't arch your back and push your shoulders down. 

EXERCISE 14: HAND-ASSISTED FACE SPREAD

Execution: 

• Get as low as you can.
• Place your hands high up for greater ease, or flat to make the exercise more complex. 
• Push on your hips to lower yourself as far as possible. 

Improving mobility & flexibility: the importance of regularity

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

When it comes to equipment, using a good-quality sports mat with an above-average thickness will help you exercise in the best possible conditions. 

You now have the essential keys to rapidly improving your mobility and flexibility. If you'd like to watch the video on this subject, it can be found below: 

If you liked this article on the best mobility and flexibility exercises, don't hesitate to share it with your friends, family or colleagues. If you have any questions, comments or suggestions, don't hesitate to leave us a message below 😃

See you soon!

Eric Flag