Self-care and exercise are always key when it comes to leading a healthy lifestyle.
The below exercises should be performed slowly.
Be mindful of any sensations you feel while doing them.
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So grab your mat, and read on to learn the best floor exercises for mobility and improved fitness.
And when you’re finished, don’t miss the6 Best Pilates Exercises to Improve Your Balance & Coordination.
Ankle Circles
Lie flat on your back with bent knees and lifted.
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Hold your legs gently behind both knees.
Move your ankles in a circular clockwise motion five times before reversing counterclockwise.
Ankle Flexion
Move right into this next movement, the ankle flexion, from the previous exercise.
Begin by dorsiflexing your foot, drawing your toes in toward your shins.
At this point, your calf muscles should feel lengthened and your shin muscles engaged.
“Plantar flex your foot by pointing your foot away from your shins.
(You will feel the muscles in your shin lengthen and calf musclegastrocnemiusactivate).
Your breath should be smooth and even during this movement,” Strati instructs.
Do this exercise five times for each ankle.
Tilt and Rock
Begin by lying on your back with your knees bent and both feet on the ground.
Your feet should be kept close to your glutes or right below your knees.
Do this exercise for eight reps or more as needed.
Perform the exercise for five to eight reps, being mindful of which side has more tension.
Arm Circles
Begin with your arms extended toward the sky.
Move your arms in a circular motion clockwise five times, and then move them counterclockwise another five times.
Keep the movement slow.
Wrist Flexion and Extension
Fold your hand toward your forearm as you flex your wrist.
Complete five reps on each hand.
Knee exercise:
This exercise will ensure easier knee mobility and better athletic performance.
Perform this exercise 10 times, aiming to increase your range of motion each time without forcing it.
This allows for an enhanced range of motion and overall function.
Protraction / Retraction
Begin lying on a foam roller on the floor with your knees bent.
Lengthen your arms toward the ceiling, ensuring they’re shoulder-distance apart.
Your palms should face each other.
“Exhale, [and] retract the arm bones back into the socket of the shoulder.
If you are on thefoam roller, you may feel the shoulders wrapping around the roller.”
It also helps protect your brain.
Isometrics w/PNF
Start in a comfortable seated position on the floor, keeping your spine elongated.
Tuck your chin ever so slightly to release the base of the skull.
Look to the right, and take note of how far you turn your head.
Repeat to the left.
Take your right hand, and place your palm on your right temple.
Hold this position for five counts before slowly releasing.
Repeat on your left side.
