The Best Exercises for Full-Body Mobility

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1. Wrist CARs

Performing several CARs, a type of mobility exercise that entails actively moving a joint through its full range of motion.

This is one of the best ways to assess your body's limitations and send the signal to your brain.

Wrist CARs

2. Wrist PAILs and RAILs

If you experience wrist pain while performing push-ups or holding a handstand.

These mobility exercises involve an isometric contraction, in which the muscles contract but do not move.

Wrist PAILs and RAILs

3. Functional Shoulder Rotations

This mobility exercise involves moving your shoulder through its functional range of motion. 

Keeping the left shoulder raised, lift the left fist off the cranium, and then straighten the left arm. 

Functional Shoulder Rotations

4. Arm Bars

This scaled-down version of the Turkish get-up is optimal for increasing shoulder and thoracic spine mobility.

Continue rolling until the right knee contacts the ground.

Arm Bars

5. Quadruped Thread the Needle

This dynamic variation of the classic yoga pose addresses thoracic spine mobility.

Which, when limited, can cause the lumbar spine, pelvic, and shoulders to compensate as you move.

Quadruped Thread the Needle

6. Hip Stretch

Sit on the floor with the right leg extended forward and the left leg extended to the side. 

Bend both knees to approximately a 90-degree angle and rest the ends of the fingers on the floor at the sides.

Hip Stretch

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