'These 7 exercises improve joint range of motion, movement quality and overall mobility,' says a personal trainer

Seven exercises can enhance joint range of motion, movement quality, and overall mobility, according to LJ, a personal trainer at London's 1Rebel. These movements require only an exercise mat and can be performed without sets, reps, or timings. Here are the exercises, along with their benefits:

1. Adductor rocks: Start on all fours, extend one leg out to the side, and rock the hips back and forth. This exercise targets the adductors and improves hip mobility in the frontal plane, making it beneficial for runners, lifters, and those who sit for extended periods.

2. Scorpions: Lie face down with arms out in a T shape, swing one heel across the body toward the opposite hand, and return. This move works on hip flexors, quads, spinal rotation, and glutes, enhancing thoracic mobility and thoracic rotation.

3. Glute bridge to cross-body overhead reach: Perform a glute bridge with one arm reaching up and across the body. Alternate sides, working on glutes, hamstrings, core stability, thoracic rotation, and shoulder mobility.

4. Quadruped hip internal rotations: Begin on all fours, lift one foot slightly off the ground, and sweep the foot out to the side for an inward hip rotation. This exercise targets hip internal rotation, which is essential for running, squatting, and change of direction.

5. Wall clock (shoulder arc): Stand side-on to a wall, place a forearm against it, and trace an arc-like motion with your arm, keeping ribs down and shoulder blades moving smoothly. This exercise improves shoulder mobility and scapular control, particularly useful for overhead work.

6. Adductor half-kneeling rock with kettlebell/light weight: Start in a half-kneeling position, hold a kettlebell or light weight at chest level, and rock hips back and forth while keeping the chest tall. This move enhances adductor length and hip mobility under light load, engaging core and glute muscles for stability.

7. Prone swimmers: Lie face down, arms overhead, and legs straight with forehead hovering above the mat. Alternate opposite arm and leg movements in a flutter style, engaging spinal extensors, glutes, mid and lower traps, and rear delts to counteract desk-hunched postures and improve posture.

LJ recommends performing these exercises for 45 seconds on and 15 seconds off, or using 6-8 reps per side per move with 2 sets. Incorporating these exercises regularly can improve joint range of motion, overall mobility, and movement quality, potentially reducing the risk of injury during workouts.