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20-Minute Full-Body Mobility Workout

This 20-Minute Mobility Workout Will Leave You Feeling Brand New

Feb 21 2022

Mobility workouts are having a moment, and we fully support it. This type of training can help you manage achy joints, improve your performance in workouts, ease your way back from an injury, protect your long-term health . . . we could go on, but there's a workout to get to. Let's just say these routines are good for basically everyone, no matter your goals.

Wondering where to start? We recommend this 20-minute full-body mobility workout created by Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. The goal: "to ensure safe and effective movement," Nagel says, both in your workouts and in day-to-day life. She describes mobility as the ability of a joint to move freely through its range of motion, so doing mobility workouts like this one can prevent injury and improve both your range of motion and your performance in workouts. "This is helpful to all exercisers, from casual weekend golfers to professional athletes," Nagel says.

She recommends doing a few mobility moves before a workout or completing a separate mobility workout on its own (see below, hint hint). And since mobility exercises move you through your range of motion without putting stress on your muscles and joints, Nagel says it's safe to do mobility workout, like this full-body routine, every day. As usual, make sure to listen to your body and space the workouts out if you need to, especially if you're new to mobility training.

That brings us to this 20-minute mobility workout, which focuses on improving mobility in your shoulders, hips, and trunk to aid you in every kind of movement. Set aside time and give it a try to improve your overall health.

20-Minute Full-Body Mobility Workout

Equipment needed: a towel or resistance band, as well as a sturdy chair or surface for balance (optional).

Directions: Warm up with five minutes of light cardio, such as walking, marching in place, or an elliptical. Then start the workout below, following the rep counts and rest times indicated. (Feel free to rest more as your body needs.) Cool down afterwards with full-body stretches to promote flexibility.

Exercise Sets and Reps Rest Between Sets
Hug 2 sets of 10 reps 30 seconds
Hanging shoulder rotation 10-15 clockwise, 10-15 counterclockwise per arm None
Wall extension 1 set of 10 reps None
Overhead band roll 1 set of 10 reps none
Dynamic leg swing 2 sets of 10 reps per leg none
Frog 3 sets of 10 reps none
Squat with hip rotation 3 sets of 8 reps 30 seconds
Bird dog 3 sets of 10 reps, alternating sides 30 seconds
Lying torso twist 2 sets of 12 reps, alternating sides 30 seconds
Dynamic plank with chest opener 3 sets of 12 reps, alternating sides 30-45 seconds
Image Source: Getty / Guido Mieth

1. Hug

  • Stand with your feet hip-width apart. Pull your core in toward your spine, and keep your chest lifted.
  • Stretch your arms out to the sides at chest level, opening them up as wide as you can.
  • Wrap your arms all the way around your chest, right arm on top and left arm on bottom, crossing them like you're hugging yourself. Tap your shoulders or back with your opposite hand.
  • Stretch your arms back out wide, then hug yourself again. Switch arms this time, putting your left arm on top and right arm on bottom.
  • This counts as one rep. Continue at a steady pace for two sets of 10 reps, resting for 30 seconds between rounds.
Image Source: Jennifer Nagel

2. Hanging Shoulder Rotation

  • Start with your feet hip-width apart. Hinge from the waist, bending your knees slightly and pulling your core toward your spine. Make sure to keep your back flat and chest lifted.
  • Place your left hand on your knee or thigh and let your right arm dangle down, in line with your shoulder.
  • Make small, clockwise circles with your right hand, letting your arm swing comfortably from the shoulder. Continue to engage your core and keep your chest lifted.
  • Continue for 10-15 clockwise rotations, then do the same amount counter-clockwise.
  • Repeat on the left arm. Do two sets on each arm.
Image Source: Jennifer Nagel

3. Wall Extension

  • Find a flat, tall, sturdy surface you can stand against, such as a door or an empty wall.
  • Stand with your back, head, and arms against the wall. Step your feet slightly closer than hip-width apart, and bend your elbows to form a 90-degree angle.
  • Slowly move your arms overhead, sliding them against the wall and gradually straightening them. Keep your arms, head, and back pressed against the wall the whole time.
  • Slide your arms back down the wall until they're bent at a 90-degree angle in your starting position.
  • This counts as one rep. Repeat for one set of 10 reps.
Image Source: Jennifer Nagel

4. Overhead Band Roll

  • Stand with your feet hip-width apart, chest lifted, and core pulled toward your spine. Hold a light resistance band or rolled-up towel in both hands, one hand at each end. Pull the band taut so your arms are fully extended, resting outside of your thighs.
  • Slowly raise both arms to lift the band all the way over your head and down to your lower back, or as close as you can get. Keep your chest lifted and core braced as you move.
  • Lift the band back overhead, rolling your shoulders forward as you return to the starting position.
  • This counts as one rep. Repeat for one set of 10 reps.
Image Source: Jennifer Nagel

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5. Dynamic Leg Swing

  • Start standing with your right leg lifted a few inches off the ground. Place your hands on your hips, or hold on to the wall or a sturdy chair to help you balance. Keep your core tight and chest lifted.
  • Swing your right leg directly behind you, extending it as far as you can go while keeping your balance. Keep your core tight, and avoid arching your back.
  • Swing your right leg forward and up as far as you comfortably can.
  • This counts as one rep. Repeat for two sets of 10 reps on each side.
Image Source: Jennifer Nagel

6. Frog

  • Start seated with your legs out in front of you and bent 90 degrees, keeping your feet together. Place your hands on the ground behind you, fingers pointing forward, and recline backward slightly while keeping your back flat, not hunched. Make sure to pull your core in tight and lift your chest.
  • Gently lower your knees out and down to either side, rotating your hips out. It's OK if your knees don't touch the floor; go as close as is comfortable.
  • Lift your knees back together to return to the starting position.
  • This counts as one rep. Continue for three sets of 10 reps.
Image Source: Jennifer Nagel

7. Squat With Hip Rotation

  • Begin standing with your feet hip-width apart, core pulled tight toward your spine, and chest lifted.
  • Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground, keeping your back within a 45-degree angle to your hips.
  • From this squat, press your knees outward to rotate your hips. Press them as far as you comfortably can, making sure to stop if you feel pain or discomfort. Hold your hands together at your chest to help balance, or hold on to a wall, pole, or sturdy chair.
  • Stay in the squat position as you slowly bring your knees back in to the starting position.
  • This counts as one rep. Repeat for three sets of eight reps, resting for 30 seconds between sets.
Image Source: Jennifer Nagel

8. Bird Dog

  • Start on your hands and knees with your shoulders directly over wrists and your hips over your knees. Pull your abs in toward your spine, making sure your back is flat and your neck is in line with your spine.
  • Lift your right hand and left leg off the ground. Extend your right hand forward as your reach your left leg back, extending both as far as you can. Keep your core pulled toward your spine and your back straight, making sure not to arch your spine.
  • With control, lower your right hand and left leg back to the starting position.
  • This counts as one rep. Do three sets of 10 reps, alternating sides. Rest for 30 seconds between sets.
Image Source: Jennifer Nagel

9. Lying Torso Twist

  • Begin lying flat on your back with your abs tight and lower back pressed against the floor. Stretch your arms out to either side.
  • Press your knees and feet together and lift your legs, bending them at a 90-degree angle so your feet are in the air and your knees are directly over your hips. This is your starting position.
  • Slowly twist the lower half of your torso and lower your knees to the right side as far as you comfortably can. Keep your legs pressed together and make sure you're only turning from your waist, pressing both shoulder blades flat on the ground.
  • Tighten your core to lift your knees back to the starting position, again keeping your head, neck, and the upper half of your torso completely still.
  • This counts as one rep. Complete two sets of 12 reps, alternating sides. Rest for 30 seconds between sets.
Image Source: Jennifer Nagel

10. Dynamic Plank With Chest Opener

  • Start on your hands and knees with your shoulders directly over wrists and your hips over your knees. Step your feet back to come into a high plank position, pulling your core tight against your spine and keeping your back flat so your body is in one straight line. This is your starting position.
  • Step your right foot forward and set it down just outside of your right hand. If you can't step all the way there, use your hand to guide your foot forward and place it down.
  • With your left leg extended behind you, rotate your chest to the right and extend your right arm overhead. Brace your core and twist from the waist, making sure your hips stay as stationary as possible (not twisting with your torso) and your abs are engaged.
  • Set your right arm back down, directly below your shoulder, and step your right foot behind you to return to the starting position.
  • This counts as one rep. Complete three sets of 12 reps, alternating sides. Rest for 30 to 45 seconds between sets.
Image Source: Jennifer Nagel

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