Desperately seeking stability

Train mobility and balance at the same time with these multifunctional moves.

- By Sandra Jersby

Balance is a component of all movement, and combining it with your mobility training pre-workout reinforces equilibrium in your kinetic chain and improves stability, alignment, strength and flexibility. It also can help prevent injury, hone focus, boost body awareness and train patience. Do these moves in order as part of your warm-up routine. Numbers 1, 2, 4 and 5 train mobility/balance, and numbers 3 and 6 are grounded recovery moves to give you a little break.

NO. 1

HIPS AND BACKBEND

Complete five to eight reps per side.

Kneel on the floor and then bring one leg in front of you, placing your foot flat on the floor with your knee at a 90-degree angle. Turn the toes of your rear leg under and reach both arms straight up toward the sky, elbows by your ears. Drive into your forward foot and rear toes and rise up off the floor. Lift your sternum up as you bend backward slightly and draw your elbows down and out to the sides. Reverse the steps to return to the floor.

Balance Better: Turn your forward foot outward a bit to create a more stable base.

NO. 2

FIGURE-4

Complete five to eight reps per side.