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<strong>Best</strong> <strong>Mobility</strong><br />
<strong>Exercises</strong> <strong>For</strong><br />
<strong>Working</strong> <strong>Women</strong>
Many working woman have little time left in their busy lifestyles so it is<br />
important that they get the best value from their workouts possible.<br />
Here are some top mobility exercises that will help you retain all over<br />
body movement as well as strength training as an added bonus.<br />
Shoulder Sweeps<br />
1. Lie on your mat on your right side with your knees stacked together,<br />
making a 90 degree bend<br />
2. Stretch your arms out in line with your chest<br />
3. Sweep the arm at the top up and above your head in a full 180 degree<br />
arc while following your hand with your eyes<br />
4. Return to the start position and bring your arm over your body with<br />
your fingers reaching to the sky<br />
5. Do this stretch eight times and then change sides and do another<br />
eight<br />
Crab walk<br />
1. Begin in a reverse bridge position with your hands under your<br />
shoulders and feet under your knees while your chest faces upwards<br />
2. Walk on your feet and hands in one direction the back in another<br />
3. Keep your hips lifted and core strong<br />
4. Do eight repeats
Crab Reach<br />
1. Start sitting on your mat with your legs at hip distance apart and your<br />
heels pressed into the mat<br />
2. Place your hands on the mat behind you<br />
3. Lift your butt up so you hover over the mat<br />
4. Push up your hips high above a reverse bridge while you take your<br />
right hand from the mat and stretch it with a slight rotation towards<br />
your left side<br />
5. Slowly untwist your hand while you lower your hips to a hover close<br />
to the mat<br />
6. Repeat this on the other side with a total of eight reps per side<br />
Shin Box<br />
1. Begin sitting on the mat with your knees in a z-sit position towards<br />
the left<br />
2. Have your arms stretched out at shoulder height and straight out in<br />
front<br />
3. Push yourself to a kneeling position using your hips and glutes while<br />
your hands are back behind your body<br />
4. Slowly using muscle control lower yourself back to the start position<br />
and switch sides so your knees face to the right and repeat for eight<br />
reps per side
Three D Kneeling Lunge<br />
1. Begin in a kneeling position<br />
2. Push your left leg forward in line<br />
3. Push your left foot back towards your knee to the left at 45 degrees<br />
then @ 90 degrees<br />
4. Push out in line with your body then return to start the stretch again<br />
5. Do eight reps per side<br />
Cossack Squat<br />
1. Begin with a wide legged stance<br />
2. Squat down on your butt with your weight towards your left heel<br />
3. Straighten your right leg and lift your leg from the mat while you<br />
point your toes to the sky<br />
4. Push through your heels and go back to the start. Then switch sides<br />
and do eight reps per side<br />
<strong>Mobility</strong> exercises are the best way for working women who are busy to<br />
retain their body’s optimum fitness levels obtain their ideal weight and<br />
reduce the ageing effect that comes from today’s modern lifestyles. <strong>Mobility</strong><br />
exercises help reduce stress and body pain to improve quality of life.