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The 3-minute warm-up you should always do before walking or running (and the stretch you must avoid)

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The 3-minute warm-up you should always do before walking or running (and the stretch you must avoid)

I find it rewarding when people tell me the mobility classes I teach are challenging. They shouldn't feel "easy" or "simple," even if you are performing seemingly easy and simple movements.

Building flexibility, range of motion and strength should challenge your body. After all, adaptation doesn't come from repeatedly performing the same tasks at the same intensity; it comes from repeating the same (or similar) tasks at an increasing volume or intensity.

Not long ago, I had a client start turning up to my online mobility classes, and he said he couldn't believe how much harder it felt than "just stretching." That's why I focus a lot more on dynamic stretching and mobility exercises that prime the body for exercise and everyday life. It's about combining strength, balance, control and stability, moving your body and increasing range of motion.

Below, I share a quick three-minute routine you can use in the morning or before exercise using just one of the best yoga mats.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

The routine: 60 seconds x 3 moves. Add rounds if you prefer.

Single-leg glute bridges are useful for focusing on your left and right sides independently. I would also use them with clients to teach anti-rotation and control. The lower you lift your leg, the more your core and hips must work.

Clamshells are an outer gluteal exercise, which means they strengthen the muscles that assist with lateral abduction, like lifting your leg to the side.


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