Recommended Exercises with Mobicosa

In conjunction with Mobicosa, simple exercises can greatly improve your mobility, your range and freedom of movement. To help keep us mobile, doing these just twice a week can work wonders. 

 "Let the floor be your best friend" 

 CLAMSHELL - repeat this exercise x 10 per side (decrease to x 5 for a simpler version)

  1. Lie on your side, with legs stacked and knees bent at a 45-degree angle.
  2. Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.
  3. Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis.
  4. Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.
  5. Pause, and then return your upper leg to the starting position on the ground. Do 20 reps on each side.

NB.   Try making it harder by lifting your feet off the ground.



SIDE LYING LEG CIRCLES - repeat this exercise on each side

1. Lie on your side with one leg on top of the other. 

2. Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis.

3. Raise your left leg, make 10 circles clockwise and anti-clockwise.

4. Swap legs and repeat.



    SUPERMAN - repeat this exercise x 5 - hold for 5 seconds

     1. Start by lying on your stomach with your legs straight and your arms stretched over your head with the elbows at your ears.

    2. Next, activate your core muscles and slowly lift both arms and both legs straight up into the air, keeping your knees and elbows straight. This position is where the exercise gets its name: You look just like the famous red-caped superhero when he’s flying.

    3. Keep your neck in a neutral position, meaning you’re still looking down either at the ground or 6 to 12 inches in front of you.

    4. Once you’re at the top position, hold for 5 seconds before slowly lowering your legs and arms to the ground.



    WALL SIT - repeat x 2 - Hold for 20 seconds (Slowly increase the time as strength increases)


    1. Stand near a wall (around two feet away). Lean back against the wall with your torso, with your feet shoulder-width apart.

    2. Then press back and slide down the wall until your thighs are parallel with the ground. Your knees should be above your ankles and bent at right-angles. Keep your head, shoulders and upper back against the wall and hold the position.

    3. Hold for 20 seconds, rest for 30 seconds and do it again.