A quick exercise routine to improve body mobility
Trainer Martina Takáčová considers body mobility to be one of the key areas to which not only those who do sports in any way, but everyone who wants to have a healthy body should devote themselves. Mobility affects our quality of life and is related to all the activities we perform during the day.
Come and learn a simple exercise routine with us, which you can practice, for example, after sitting for a long time at work or after a long flight. Simply whenever you feel muscle stiffness, especially in the hip area.
EXERCISE No. 1
Bend your legs at the knee at a 90° angle, try to sit in line with your body. Go into a forward bend without moving your pelvis.
EXERCISE No. 2
Lie down, your shoulders and entire torso are on the ground, one leg is stretched out along the ground, the other is raised and you bend it at the knee, smoothly alternate legs.
EXERCISE No. 3
Remain lying down, cross your leg and rotate outward without lifting or moving your pelvis in any way. Try to keep it in a neutral position.
EXERCISE No. 4
Get on your knees, hands under your shoulders, knees under your hips. Be careful not to fall between the shoulder blades. Keep your CORE engaged and rotate your lower limb away from your hip. Again, the pelvis is stable in a neutral position. Alternate your legs.
EXERCISE No. 5
Get down on one knee, you can put your hands at your sides. You lift the other leg - try to put the heel at least 10 centimeters above the ground. Make sure you have a strong CORE, don't lean forward or lean, try to stay in the body axis.
EXERCISE No. 6
Get into a side plank, elbow under shoulder, elbow, hip and heel in line. Slowly raise the upper leg without moving the pelvis forward or backward.
Do 8-12 repetitions of each exercise. You can set the number of series according to your feeling, ideally 2 to 3.