Movement Monday – Mobility

Sometimes we set our goals for getting in shape or losing some weight and we are ready to hit the ground running. No hesitation – just ready to get sweating – and that is GREAT!

It is best if we put some mobility work in first as a prep to our workout session.

Mobility work consists of stretching and getting the muscles ready for activation. If you saw my Instagram or Facebook this morning – you saw that I did some yoga stretches before I did anything else this morning! (Check them out if you haven’t and make sure that you follow)

Warming up your muscles with mobility work and stretching helps the muscles get ready for activity. It will help to prevent injury and early fatigue!

Have you ever started working out and after just a few min you feel like you have been lifting the heaviest weights ever or your side starts cramping after 1/4 mile on the treadmill?

Try stopping and putting some work into mobility.

Foam Roll and spend 30 seconds on each muscle. Stretch and hold for 30 seconds. Do some yoga – and hold for 30 seconds (notice a theme?) – and get your muscles warm.

Try the routine below to help get your muscles warm and ready for your next workout:

Foam Roll: Hold in the tender spot for 30 seconds and then roll and inch more and hold again (complete 2-3 times per muscle)

  • Hamstrings
  • Calves
  • Hip-Flexors
  • Thighs
  • IT Band

Stretches/Yoga: These are dynamic – fluid movements – for 30 seconds

  • Cat to Cow Pose
  • Downward Dog to Plank
  • Leg Circles
  • Arm Circles


  • One Leg Toe Touches
  • One Leg Stork Pose

These are some great examples of how to get your muscles ready for activity!

<3 Meggs



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