Improving flexibility and mobility is essential for overall fitness and injury prevention. Bodyweight workout plans can help you achieve greater range of motion and better movement patterns without the need for gym equipment. Here are three diverse and practical examples of bodyweight workout plans focused on flexibility and mobility.
This routine is perfect for starting your day with increased flexibility and mobility. Completing this series in the morning can help you feel energized and ready to tackle your day.
Begin by standing tall with your feet hip-width apart. Slowly bend forward, reaching towards your toes. Hold for 15 seconds. Next, transition into a downward-facing dog by placing your palms on the floor and pushing your hips up and back while keeping your legs straight. Hold for 30 seconds. Then, drop to your knees and shift your hips back towards your heels for a child’s pose, holding for another 30 seconds. After this, rise back up and perform five dynamic leg swings, swinging each leg forward and back. Finally, finish with a standing quad stretch, pulling one foot to your buttocks while balancing on the other leg, holding for 15 seconds on each side.
Notes: This routine can be adjusted to include more repetitions or longer holds as you become more comfortable. Feel free to add deep breathing to enhance relaxation.
During a busy workday, it’s easy to forget about stretching and mobility. This quick routine can be done in just 10 minutes at your desk or in a nearby space, making it a great way to refresh your body.
Start with seated neck stretches. Drop your right ear to your right shoulder and hold for 15 seconds, then switch sides. Follow this with seated twists; sit up tall, place your right hand on your left knee, and twist your torso to the left, holding for 15 seconds. Then, reach your arms overhead and lean to one side for a side stretch, holding for 15 seconds on each side. Next, stand up and perform a standing calf stretch by placing one foot back and leaning into the front knee, holding for 15 seconds on each side. Finally, finish with a forward fold, bending down to touch your toes or shins while letting your head hang.
Notes: This routine is designed to be quick and effective. Aim to repeat it a few times a week for the best results, and don’t hesitate to adjust the stretches based on your comfort level.
This flow is ideal for unwinding after a long day. It focuses on gentle movements that promote relaxation and flexibility, making it perfect for bedtime.
Start by lying on your back and bringing your knees to your chest, gently rocking side to side for a minute. Move into a supine spinal twist by dropping your knees to one side while keeping your shoulders on the ground. Hold for 30 seconds on each side. Next, transition into a figure-four stretch by crossing one ankle over the opposite knee and pulling the bottom leg toward you; hold for 30 seconds on each side. After this, move into a seated forward bend, reaching towards your toes and holding for 30 seconds. Finally, end in a seated butterfly stretch, bringing the soles of your feet together and gently pressing your knees down with your elbows, holding for 30 seconds.
Notes: This routine is designed to help you relax before sleep. Listen to your body and modify the stretches as needed. You can also incorporate soothing music to enhance the experience.