What is mobility and why is it important?
According to Harvard Health, mobility is the foundation for living a healthy and independent life. It encompasses key skills such as strength, balance, coordination, and physical stamina, all of which are essential for everyday activities. Some studies even highlight how crucial mobility is later in life, as reduced mobility can lead to decreased accessibility, limiting opportunities to participate in social activities.
In today’s world, mobility can often be overlooked, especially as many of us spend long hours at desks or sedentary jobs. However, incorporating mobility exercises into your routine can help improve posture, enhance overall quality of life, and prevent injuries.
How to improve it?
One of the most effective ways I have found to improve my mobility this year was through Reformer Pilates. From my experience, this form of exercise has been an incredible approach to enhancing mobility. When I started Reformer Pilates earlier this year, I was surprised by how dynamic and versatile the exercises were. Over time, its unique blend of controlled movements, resistance training, and stretching has significantly contributed to my ability to easily perform everyday tasks—like reaching, twisting, and bending—pain-free.
Not only did it improve my functional movements, but I also became more aware of my posture when sitting or standing. Additionally, activities like lifting, running, and walking have become more efficient and require less effort, which I definitely noticed in my day-to-day life.
What I love about Reformer Pilates is its adaptability. The Reformer machine has a sliding carriage, adjustable springs, a foot bar, and straps, all of which help perform a variety of controlled exercises. For instance, exercises like footwork and leg circles are fantastic for improving body awareness and coordination. This controlled approach ensures that your muscles and joints are properly engaged during every movement.
Another great feature of Reformer Pilates is its ability to build both strength and flexibility. By engaging in resistance and assistance movements using the Reformer springs, you can tailor the intensity to match your fitness level. For example, reducing the spring resistance during certain movements can promote flexibility in the hips, while also strengthening the lower body.
However, if you are looking for ways to improve your mobility at home or at the gym without expensive equipment, here are a few exercises you can try:
- Cat-Cow Stretches: Great for spinal mobility and core flexibility, this stretch helps relieve tension in your back and neck.
- Arm Circles: Excellent for shoulder mobility, helping to loosen tight shoulders and improve range of motion.
- Child’s Pose: A yoga-inspired movement that stretches the hips and lower back, helping to release any stiffness in the lower body.
- Downward Dog to Cobra: Moving between these two positions opens up the hamstrings, back, and shoulders, promoting flexibility in the entire body.
- Hip Bridges: Ideal for strengthening the glutes and improving hip mobility.
Other recommendations?
In my previous blog post about my trip to Bali, I mentioned a fantastic Reformer Pilates studio called Reform Pilates Bali, located in Uluwatu. If you are a fitness enthusiast travelling around the island, I highly recommend checking it out. I had the opportunity to experience a class there, and it was a welcoming space for all fitness levels. As a beginner to intermediate, I found the “All Level” class to be a perfect fit, allowing me to continue working on my mobility, flexibility, core engagement, and basic Pilates techniques.
Whether you are a seasoned pro or just starting your fitness journey, adding Reformer Pilates to your routine can be a game-changer for your mobility. It’s a great way to improve strength, flexibility, and awareness of your body—skills that will serve you well in everyday life.
Incorporating mobility exercises into your routine can significantly improve your strength, flexibility, and posture, making everyday movements feel easier and helping prevent injuries. Whether it’s through simple stretches or targeted exercises, improving your mobility enhances your overall quality of life. One effective way to boost mobility is by adding Reformer Pilates to your routine. It’s a great way to build strength, flexibility, and body awareness—skills that will support your long-term health and well-being.
