Mobility workout: move better and prevent injury with mobility exercises

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Our Strong Women ambassador Emma Obayuvana shows us how to incorporate mobility work into our fitness routine in this quick and effective 10 minute workout. 

Mobility work is about improving your range of motion. So, incorporating these exercises into your routine will enhance workout performance, help to avoid injury and simply enable you to move with ease throughout the day. Everyone can benefit from it,” says fitness trainer from our Strong Women Collective Emma Obayuvana.

Whether your aim is to squat deeper, protect your back when lifting heavy or to wake up with less aches and pains – improving your joint and muscle mobility is key. We suggest a re-write: “Mobility work a day, keeps the doctor away.” 


Mobility workout: Strong Women ambassador Emma Obayuvana demonstrates deep squat with arm reach in this quick 10 minute workout
  1. Place your feet wider than hip-width apart and raise your arms straight above your head.
  2. Slowly lower your body into a deep squat, while keeping your chest up and open. 
  3. Push through your heels and squeeze your glutes as you return back to standing position. 

Do 10 reps


Mobility workout: Strong Women ambassador Emma Obayuvana demonstrates crab reach in this quick 10 minute workout
  1. Sit on the floor and place your feet on the ground, hip-width apart.
  2. Place your hands behind you, but turn your fingers inward, so that they’re pointing towards your back.
  3. Lift your hips off of the floor by squeezing your glutes and pressing through your heels and palms. 
  4. As you do this, lift your right hand off the floor and twist your body so that your right arm comes up and over your head (towards the left hand that is on the floor). 
  5. Bring your right arm back down to the ground as you return to the starting position, where your hips are about an inch off the ground. 
  6. Repeat on the opposite side. 

Do 5 reps on each side 


Mobility workout: Strong Women ambassador Emma Obayuvana demonstrates cossack squat flow in this quick 10 minute workout
  1. Stand with feet wide apart with toes turned out.
  2. Lower your body down into a low squat. 
  3. Extend your right leg straight out to the side (with both heels remaining on the floor). 
  4. Keeping your body as low as possible, shift your weight to the opposite side, so that your left leg is now straight out to the side. 
  5. Keep your chest up and open throughout this entire move. 

Modification: To make this move easier, place your hands on the floor in front of you. To make more challenging, place your arms straight out in front of you.

Do 5 reps on each side

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Chloe Gray

Chloe Gray is the senior writer for's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).

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