The 30-Day Mobility Challenge – Best Stretches and Exercises

Your body needs to move every day so that it continues to work properly. No, that doesn’t mean you have to lift weights or run 5 miles every day instead of lunch, or even play a game of basketball every single afternoon. But you should get moving – and exploring how to move in ways beyond a 10-minute walk or a half-hearted stretching session.

This is the heart of the mobility training and the backbone of this 30-day challenge. Instead of focusing on one muscle group, fitness machine, or type of exercise, focus only on movement. Every day for the month for exactly 3 minutes (in steps of 40 seconds on, 20 off) you do a mobility exercise. Each exercise is designed to challenge you to move your body in new ways – such as the ability of your hips to rotate, the ability of your spine to curve and arch, and the ability of your upper body to to turn.

Work the movements through for just 3 minutes a day and you will lubricate tight hips, relax your back, and fight off neck pain as well. You will teach your muscles and joints to combine stability and flexibility with these movements and gradually build a bulletproof, pain-free body.

Men health

You do this by taking a progressive path to better mobility. This challenge was developed by Ebenezer Samuel, CSCS, Fitness Director of Men’s Health. You will learn some basic movements in the first seven days and then gradually explore a handful of positions to deepen in each subsequent week. In the final days of the challenge, you will repeat movements that you may have challenged weeks before – and notice how much you have improved your mobility. Your body will be better and you will have a whole new healthy habit.

The 30-Day Mobility Challenge for Men’s Health

▼ WEEK 1

You’ll learn a handful of basic mobility movements this week that get things started nicely and easily, and work to take the strain off your hips, shoulders, and lower back. Remember, you are doing each exercise for a total of 3 minutes, moving for 40 seconds, and then resting for 20 seconds.

DAY 1: cat-cow

DAY 2: Inchworm to Scorpio

DAY 3: Low lunge with T-spine rotation

DAY 4: Hinge to Hip Plane

DAY 5: Spiderman with chest rotation

DAY 6: hips 90-90

DAY 7: Child Pose

▼ WEEK 2

You open with a flow of movement of the spine (just like Week 1 and every week), then you explore your hips and middle back with a series of Spiderman flows for most of the week. Again work 3 rounds of 40 seconds on, 20 seconds off.

DAY 1: Cat Cow to Bear Plank to Plank

DAY 2: Deep squats at alternate arm reach

DAY 3: Spiderman-Cossack change

DAY 4: Spiderman-Cossack change with overhead range

DAY 5: Spiderman to T-Spine to Scorpion

DAY 6: Deep Spiderman

DAY 7: Low lunge for overhead range

▼ WEEK 3

Again, you start by challenging your spine. Then you spend the week pushing your hip mobility to the limit with a series of hip movements from 90 to 90. Work 40 seconds, rest 20 seconds. Repeat 3 rounds.

DAY 1: Inchworm at full expansion

DAY 2: hips 90-90

DAY 3: hips 90-90 to reach

DAY 4: hips 90-90 to Shinbox

DAY 5: Hip 90-90 to Shinbox to Step

DAY 6: Half butterfly

DAY 7: Children’s pose with reach

▼ WEEK 4

Learn a handful of more flows that push your hips a little further, then return to the challenging moves you learned earlier this month. If you’ve kept up with the program, you can expect to feel more comfortable and fluid in positions that you pushed to your limits a week earlier. Work on 3 rounds of 40 seconds, 20 seconds off.

DAY 1: Bear Plank Rear Delt Raise

DAY 2: Downward Dog to Pigeon Stretch

DAY 3: Dove to T-Spine to Spiderman Lunge to T-Spine

DAY 4: Spiderman to T-Spine to Scorpion

DAY 5: Spiderman to the Cossack with overhead reach

DAY 6: Cat-Cow to Bear Plank to Plank

DAY 7: Hip 90-90 to Shinbox to Step

▼ WEEK 5

End the month by returning to two of the most challenging combos of the month – and expect to find yourself moving better than ever!

DAY 1: Half butterfly

DAY 2: Dove to T-Spine to Spiderman Lunge to T-Spine

The equipment for this video was provided by Life Fitness. The flooring was provided by Thor Performance Products.

Ebenezer Samuel, CSCS
Ebenzer Samuel, CSCS, is the Fitness Director of Men’s Health and a certified trainer with more than 10 years of training experience.

Brett Williams, NASM
Brett Williams, fitness editor at Men’s Health, is a NASM CPT certified trainer and former professional football player and tech reporter who divides his exercise time between strength and conditioning training, martial arts, and running.

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