Have you started exercising outside again yet? Are you moving more after the long winter “hibernation” spent indoors, sitting at a desk or otherwise immobile?
As the days get longer and our exercise focus shifts from the gym to the great outdoors, we should all embrace a few gentle exercises to improve our mobility. Mobility and flexibility are core strengths for reducing impact and injury risk.
Exercising outdoors is fun but puts extra pressure on our bodies after the winter. You may feel stiff, tight, and unprepared for sudden changes in road surface or bursts of activity. Let this guide help you in getting back out and about this spring.
Don’t risk injury this early in the season by jumping in too fast. Instead, line up your mobility and stretching programme now.
Mobility and Flexibility in 2026: Reach Your Goals
Think of motility exercises as “oiling the hinges” in your body. Including as little as 10 minutes of flexibility exercises into your gym routine will help strengthen your muscles through the full range of movement so you can run smoother, squat deeper, and bend again without wincing.
Your hamstrings, hip flexors and ankles will all thank you for making this small effort. You will also greatly improve your chances of reaching your trainings goals this season.
“The Desk Worker Hips”: Focus on Hips and Spine to Improve your Posture
If you spend long hours sitting at a desk, you will notice that your hips and spine get stiff and sore. Prolonged sitting shortens your hip flexors, weakens your glutes and rounds your upper back. Doing these routines 2 to 3 times per day will dramatically improve your flexibility.
“Seated Figure-4 Stretch”
Cross your right ankle over your left knee and lean forward slightly, stretching into your left hip. Hold for 20 to 30 seconds.“Standing Cat-Cow”
Standing, place your hands on your thighs, arch and round your back slowly for 10 reps.“Hip Flexor Lunge”
Standing up, step one foot forward into a lunge, pushing the knee of your other leg down while squeezing your glutes to deepen the stretch. Do 2 reps on each side.
Essential Mobility Drills to do before Your Workout
It’s worth investing 5 to 10 minutes in these dynamic moves at the start of your gym workout. Ask your GymPlus personal trainer to show you how to perform these exercises for maximum benefit.
“World’s Greatest Stretch”
A lunge and twist that opens up your hips, hamstrings and upper spine.“90/90 Hip Switches”
Sitting on the floor, create a 90 degree angle with one leg out front and one leg out to the side. Sit up straight, twisting your upper chest to the right and left.“Cat Cow”
On all fours, alternate arching and rounding your back and shoulders to mobilize your spine.“Thread The Needle”
A yoga based stretch designed to improve mobility in your upper spine.
How to Use the Fantastic GymPlus Facilities for Recovery
Use the Swimming Pool for low-impact movement and stretches without stress on the joints
Use the Sauna and Steam Room to help relax tight muscles
Try some of GymPlus excellent Yoga or Pilates Classes to learn new structured mobility work out led by experts
Spring Clean your Habits this March and Reset your body
This March, commit to 5 to 10 minutes of gentle stretching and mobility exercises to avoid injury. Building small, consistent efforts into your routine will help to prevent injury, improve your posture and mobility and improve your performance.
Use your gym routine or take little power breaks as you’re working at the desk.
Remember to try out some of our excellent Yoga and Pilates classesat your local GymPlus. Ask your personal trainer for their trusted professional advice, and make full use of all the facilities available to you at your local GymPlus.
Why is mobility important when returning to exercise in spring?
Mobility helps reduce injury risk and improves movement after a period of inactivity. At GymPlus, you can access expert guidance and classes to support your mobility routine.
How often should I do mobility exercises?
You should aim for 5 to 10 minutes daily or before workouts for the best results. GymPlus offers structured classes and personal trainer support to help you stay consistent.
Can mobility exercises improve posture from desk work?
Yes, mobility work can help loosen tight hips and improve spinal alignment caused by sitting. GymPlus provides targeted exercises and coaching to address desk-related stiffness.
What is the best way to recover after outdoor workouts?
Low-impact movement, stretching, and heat therapy can support recovery. GymPlus facilities like the pool, sauna, and classes make recovery easier and more effective.
