5 Easy Ways to Boost Your Mobility at Home

Introduction: Mobility isn’t just for athletes or hardcore gym-goers — it’s essential for anyone who wants to move better, prevent injuries, and feel less stiff throughout the day. The good news? You don’t need to carve out extra time in your schedule to improve your mobility. With these five simple techniques, you can increase your flexibility and range of motion right at home without adding extra workouts and if you don’t think you have the time available to stretch, click here to check out an article from the Journal of Strength and Conditioning. You might not need as much time as you think!

1. Stretch While Watching TV

   If you’re already spending time on the couch catching up on your favorite shows, why not use that time to work on your mobility? Incorporating gentle stretches while watching TV is an easy way to increase flexibility without disrupting your routine.

• Elevated Pigeon Stretch: Place your front leg on the couch with the knee bent at a 90-degree angle and your shin parallel to the edge. Keep your back leg extended straight behind you, square your hips, and gently lean forward to deepen the stretch in the glutes and hip flexors.
• Seated Shoulder Stretch: Sit up tall and bring one arm across your chest at shoulder height. Use the opposite hand to gently pull the arm closer to your body, keeping the shoulder down and relaxed, and hold for 20-30 seconds before switching sides.
• Couch Stretch: Kneel on the floor with one knee close to a wall or couch and place the back foot against it, keeping the shin vertical. Step the other foot forward into a lunge position, keep the torso upright, and gently squeeze the glutes to deepen the stretch in the hip flexors and quads..

2. Foam Roll Before Bed

   Foam rolling isn’t just for pre-workout or post-workout recovery — it’s also a fantastic way to wind down before bed. Spending just 5-10 minutes on the foam roller can release muscle tension and improve blood flow, promoting better sleep and faster recovery.

• Target Areas: Focus on the quads, calves, hamstrings, and upper back. Spend 1-2 minutes on each area, rolling slowly and breathing deeply.
• Tip: Use a softer foam roller for a more relaxing, less intense session before bed.

3. Use Household Items as Mobility Tools

   You don’t need fancy equipment to work on your mobility. Household items can double as effective mobility tools:

• Towel Stretch: Use a towel as a makeshift stretching strap for hamstring and calf stretches.
• Lacrosse Ball or Tennis Ball: Place the ball under tight muscles (like the glutes or shoulders) and gently apply pressure. Roll slowly.
• Chair Stretch: Stand behind a chair and use it for support during standing calf raises or hip flexor stretches.

4. Perform Dynamic Stretches During Daily Tasks

   Why not make the most of idle moments during the day? Integrate dynamic stretches while cooking, waiting for your coffee to brew, or talking on the phone.

• Leg Swings: Hold onto a counter for support and swing one leg forward and back 10-15 times, then switch.
• Arm Circles: Extend your arms out to the sides and perform small, controlled circles for 30-60 seconds.
• Standing Hip CAR’s: While waiting for dinner to cook, stand on one leg and lift the other, opening the hip in a circular motion.

5. Take Advantage of Transition Moments

   Throughout the day, there are plenty of transition moments that can be used to sneak in mobility work without disrupting your schedule.

• Brushing Teeth: While brushing, perform gentle ankle rolls to improve ankle mobility.
• Getting Up from the Couch: Instead of just standing up, use the opportunity to perform a quick bodyweight squat or a deep hip stretch.
• Bedtime Wind Down: Before climbing into bed, take 2-3 minutes to stretch out the lower back and hip flexors. Focus on deep breathing to signal your body to relax and recover.

Conclusion: Improving your mobility doesn’t have to mean extra trips to the gym or scheduling lengthy stretching sessions. While these simple at-home techniques can be highly effective for maintaining flexibility and preventing injuries, we make great strides in mobility during our training sessions at the gym. For even more targeted mobility work, consider booking a 1-on-1 stretching session with us by clicking here!!