5 Mobility Exercises to Do Before Your Workout

Warming up properly before a workout matters just as much as the workout itself. A body with good mobility moves more efficiently, lowers the risk of injury, and allows for more complete training sessions. In just a few minutes, you can prepare your joints and muscles for the effort ahead.

1. Arm circles. Standing with arms extended, make wide circles forward and then backward. This warms up the shoulders and helps release tension in the upper body.

2. Squat with torso rotation. Do a squat and, as you rise, rotate your torso to one side with your arms open. Alternate sides. This activates the legs, core, and spinal mobility.

3. Leg swings. Holding onto a wall for support, swing one leg forward and back in a controlled motion. Repeat on the other side. Great for loosening the hips before running.

4. Cat-cow. On all fours, slowly alternate between arching and rounding your back. This move is excellent for mobilizing the spine.

5. Rotational lunge. Take a wide step forward, keeping your knee aligned, and rotate your torso toward the front leg. Works the hips, legs, and rotational mobility.

Spending 5 to 8 minutes on these movements before any workout — whether it's a run, weight training, or a group class — prepares the body far more effectively than simple static stretching, helping you train with better quality and less discomfort.