Try these mobility exercises in your own home as well as it the gym.
1. FLOW IN FRONTAL PLANE
This exercise focuses on movement, stretch and activation of the groin, leg muscles and spinal movement.
Step collaterally and land with your legs in a 90 degree angle and straighten the other. Push your foot from the ground and place it over the other so that your legs are crossed. Reach your one hand up and strive to your side for a full stretch along the side of your body.
2. FLOW IN FLEXION AND EXTENSION
In his mobility exercise, you will focus on movement in flexion and extension as well as stretch and activate your backside and inner hip.
Stand in a splitted position and drop your back over your knees with a light hunch in your back whilst your arm reach backwards. Take a big step forward and reach your arms up and behind your head with your back in a slightly bend.
3. GLUTE ACTIVATION AND STRETCH
If you've been sitting in front of your laptop for too long or spent a full day on your couch, this is a great mobility exercise that focuses on stretching and activation of the glute.
Start off with your feets hip width apart. Take one crossed step back and come down on your shin. Reach your arms out. Switch legs and repeat.
4. GROIN- AND GLUTESTRETCH + ACTIVATION
This exercises focuses on the glute as well as the outside- and inside of your thighs to activate a blood flow in the area that might be little stiff and sore after a long day of static sitting.
Take one step collaterally and land in 90 degrees with your one leg as you straighten the other leg. Place your hands on the floor infront of you. Lift and move the straightened leg behind the other. Turn your chest up. Place one hand on your hip and lift it up towards the ceiling.
This exercise is great if you want more movement forward in your spine rather than movement in sideway rotation and backwards. Focus should be on making the spine movement as big as possible.
Hug onto something in your surrounding - a pillow works just fine. Come down on your knees and hunch your back a little as you hug the pillow. Slowly start to rotate your back in a circle. Change direction once you've completed a full circle.
6. THORACIC OPENER ON YOUR WORK DESK
After a long day at the home office hunching over your laptop, stretching and opening up your thorax might be in order.
Sit down infront on your desk and come down on your knees. Put your elbows on the desk. Slowly start to move your head up and down "through" your arms to create a movement in extension and well as open up your thorax.