Strength training is an excellent way to combat the effects of aging, but lifting weights is only part of the equation. To maintain flexibility, prevent injuries, and stay pain-free, mobility exercises are essential. These exercises improve your range of motion and enhance the way your body moves, both in workouts and daily life.
Physical therapist Dr. Aaron Horschig advocates pairing strength training with mobility drills for a balanced fitness routine. He highlights three exercises that you can easily incorporate into your regimen. All you need is a light kettlebell or dumbbell and a stable surface for balance. Let’s dive into the details.
How to Perform Dr. Aaron Horschig’s Three-Move Mobility Routine
Dr. Horschig recommends the kettlebell weight shift, hip airplane, and goblet squat. These simple but effective moves can be performed regularly to improve your mobility and build strength.
1. Kettlebell Weight Shift
Setup:
- Begin by kneeling on a yoga mat.
- Step your right foot out to the side with your toes turned slightly outward.
Execution:
- Squeeze your right glute and rotate your knee outward.
- Shift your weight toward your right foot until you feel a stretch in your groin.
- Hold for 5-10 seconds, then return to the starting position.
Repetitions: Perform five reps on each side.
Trainer Tips: Move slowly and deliberately to maintain control and maximize the stretch.
