Exercise tops the list of “to-dos” for almost anyone who wants to feel their best and be as healthy as they can be. The amazing benefits of cardio and strength exercise are talked about on the news, on social media, and by health experts everywhere. And there’s an abundance of studies showing that each type of exercise can have big benefits. But when people do a combination of both cardio and strength exercises consistently, the positives get even more positive!
However, something is often missing in the health and fitness stories we read about: Mobility.
Meaghan Goga
Stretching is an essential part of a good fitness routine. No matter our age or fitness level, it’s important that we maintain or improve mobility through a variety of basic stretches.
Stretching for enhanced mobility is all about functioning better, feeling better while we’re engaging in our favorite activities, and preventing injuries that are more likely to happen when we don’t include stretching in our routine.
Meaghan Goga, an exercise physiologist who runs Aramark’s wellness center as an employee of HealthFitness Corporation, is a major advocate of “Thinking in Threes” when exercising:
- Cardio
- Strength
- Mobility
In our blog “Stretch Yourself,” Meaghan highlights the health benefits of stretching and offers her top tips on how to create the best stretching routine to keep you flexible and healthy.
But, if you’re looking for new stretches to maintain and enhance your mobility, here are a few of Meaghan’s favorite stretches to try.
Total Body Stretch: World’s Greatest Stretch
Why it’s a favorite: The name says it all! Meaghan loves this exercise because it targets the entire body. It combines hip mobility with thoracic (middle of your spine) rotation, and core strength. “And it feels great, too!” says Meaghan.
What does it look like: This one’s a little tricky and requires some balance, so it’s a bit more advanced than a simple beginner stretch. So, make sure you’re ready and go slow as you get started.
How to do it: Check out this step by step tutorial for how to perform the world’s greatest stretch.
Lower Body Stretch: Adductor Rock Back
Why it’s a favorite: This is a hip mobility exercise that targets the muscles of the inner thigh and hips. Meaghan says it’s a great dynamic (moving) stretch before lower body strength workouts. Adductors are a group of muscles that go from the pelvic bone down to the inner thigh and knee. These muscles allow the hip and leg to move inward across the body and steady the trunk.
What does it look like: This stretch is a gentle mobility exercise that entails kneeling on one leg (knee down) while extending the other to the side and softly rocking back and forth.
How to do it: Check out this step by step guide for this stretch.
Middle and Upper Back Stretch: Quadruped Thoracic (middle spine) Rotation
Why it’s a favorite: Meaghan likes this stretch for improved spine mobility and for its upper back, neck, and shoulder benefits.
What does it look like: Start by positioning yourself on all fours (quadruped position) on an exercise mat or the floor with your hands directly under your shoulders and your knees under your hips. With one hand behind your head, and your elbow pointing out to the side you slowly rotate your upper body by leading with your elbow.
How to do it: Check out this step by step guide for this stretch.
Lower Back and Abdominal Stretch: Supine Pelvic Tilt
Why it’s a favorite: Meaghan likes the pelvic tilt since it’s both a stretch and an exercise. It stretches the lower back while strengthening your abdominal muscles.
What does it look like: This one is subtle and doesn’t look like you’re doing much since you only move a few inches while doing it. The exercise starts by lying on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
How to do it: Meaghan details this one below. Or check out this step by step guide.
- Lie on your back with your knees bent and the soles of your feet on the floor.
- In this neutral position, the natural curve of your lumbar spine will lift the lower back slightly off the floor (this space between your lower back and the floor is important for this exercise)
- Exhale and gently rock your hips toward your head. As you do this, you’ll feel your lower back pressing into the floor.
- Stay in this position for a few breaths.
- When you’re ready, inhale and return to your neutral position.
Lower Back, Hips and Core: The Cat-Cow
Why it’s a favorite: Meaghan likes the Cat-Cow because it just feels good and it stretches shoulders, back, neck, and chest while opening the lungs.
What does it look like: The Cat-Cow stretch is a yoga exercise where the spine is gently moved from a rounded position (flexion) to an arched one (extension). Each movement comes with either an inhalation or exhalation linked to the movements. Whether anyone actually looks like a cat or cow while doing it is up for debate!
How to do it: Check out this step by step guide for this stretch.
Other Tips to Remember
Remember: Stretching should never be painful! Talk with your healthcare provider or a physical therapist if you are experiencing any pain or discomfort before, during, or after exercise.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.