FIVE EVERYDAY MOBILITY EXERCISES

We partnered with fitness and lifestyle gurus for an ongoing series featuring the YOU by Skechers wellness collection. In our third installment, Pilates instructor Katie Yip offers her favorite do-anywhere easy mobility exercises…

BEFORE WE START, PLEASE REMEMBER THAT WHEN PARTICIPATING IN ANY EXERCISE PROGRAM, THERE IS A RISK OF PHYSICAL INJURY. BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, PLEASE CONSULT WITH YOUR DOCTOR.

Even if you don’t have time to do a complete workout, it’s important to perform basic mobility exercises daily to maintain fundamental movement skills. Mobility exercises allow us to move freely, and do the things we love with vitality, power — and most importantly without pain and/or tightness. Akin to the ‘use it or lose it’ concept, if we neglect our body’s desire to move, we eventually lose the ability to move freely and easily. Nowadays, our work has a tendency towards inactivity, which means that it is even more important we maintain basic strength and flexibility. Try to incorporate two to three of these basic mobility exercises to keep your body, your joints, and your spirit happy and healthy.


1-Hip Flexor Stretch

  1. Kneel with one leg forward and one leg back
  2. Lengthen the tailbone down towards the floor and pull the stomach in and up
  3. Lean forward into the stretch (*Make sure low back is not arched)
  4. To deepen the stretch, engage the abdominals and gluteal muscles

2-Upper Back (Thoracic) Rotation

  1. Lie on the side with knees, hips, and feet stacked. Legs and hips must be anchored to the floor
  2. Hands are stacked on top of one another
  3. Lift the top arm up to the ceiling and bring it behind you, thereby rotating the torso back while keeping the lower body anchored (**Knees, hips, and feet stay stacked and anchored to floor)
  4. The gaze will follow the arm movement
  5. Repeat 6-8x

3-Sky Reaches

  1. Squat position (**If squat position is too uncomfortable, sit on top of a yoga block or stool)
  2. Fingertip to elbow
  3. Rotate elbow to the ceiling, and then extended arm upwards
  4. Return to starting position
  5. Repeat 6-8x on each side

4-Quadruped Hip Hinge

  1. On your hands and knees
  2. Back flat, stomach in
  3. Sit back onto the heels
  4. Move forward

5-Hip Hinge

  1. Begin with legs parallel and slightly wider than hip distance apart
  2. Initiate the movement with the hips reaching back, then the knees bending, and reach hands under torso. Only go as low as back can stay in a long and flat position.
  3. Return to standing position, and engage abdominals and gluteal muscles

Katie Yip is a NYC-based Pilates instructor who was featured in Women’s Health Magazine as a finalist for the 2014 Next Fitness Star contest. She is a contributor to BuzzFeed and Women’s Health Magazine, and holds a masters degree from Columbia University in Exercise Physiology and a BS in physiology and neuroscience. Learn more about Katie at katieyippilates.com.

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