Greater Harrisburg's Community Magazine

It’s a Stretch: A few at-home exercises can greatly improve your mobility.

Wouldn’t it be nice to get your workout done right before you go to bed, in your own bedroom?

It would certainly be convenient. That’s what I was thinking when I put this little mobility circuit together for you.

Mobility is important, and it only becomes more so as you age. That reality became apparent to me in my early 30s, when it became more difficult to ignore my mobility restrictions. That was when I began to take mobility seriously and sought to improve it.

Along the way, I picked up some good moves. Here are five mobility moves that you can do in the comfort of your own home/bedroom. While this mobility routine is not going to cover all of your fitness needs, it’ll certainly provide you with a simple plan that can help you move better and on a regular basis.

1. Standing Hamstring Stretch
For this movement, you’ll want to make sure that your hips are square to the bed to begin. Place one leg on top of the bed and stand firm on your opposite leg. Bring your hands out in front of your hips and place them on the bed. Don’t forget to breathe. Then switch legs.

2. Assisted Squat Stretch
Stand directly in front of your bed and bend over at the waist until you can grab the base (only perform this movement if your bed is sturdy, otherwise use a door frame).  Separate your feet so they are shoulder-width apart, and sink into your best squat. Continue to hold onto the base of the bed as you remain in the squat. Keep your heels flush to the ground and your chest up. And don’t forget to breathe.

3. Chest, Lats & Triceps Stretch
Stand directly in front of your bed, and place your hands on top of the bed. Keep your knees soft and your weight in your heels as you push your hips back and drive your chest toward the ground. You should immediately feel the stretch in your triceps, your upper back and your chest.

4. Elevated Pigeon
Stand directly in front of your bed, and place one leg on top of the bed in a 90-degree angle. Be sure to square your hips up with the bed and, from there, you can explore the stretch by bringing your hands onto the bed and reaching to your left and then your right. Then switch legs.

5. Half Kneeling Twist
Kneel down beside your bed with one knee on the ground as if you were about to perform a lunge. Be sure to place the leg closest to the bed in front of you (so the kneeling leg is furthest from the bed). Then rotate your body in the direction of the bed, and place your extended arms on top of the bed. Press down into the bed to engage your core, and make sure to breathe as you perform the stretch. Then turn around and get the other side.

Hold these stretches for about a minute to two minutes each.  And, do use caution if you’re a beginner. Rome wasn’t built in a day!

Ivan Black is the owner and trainer at Next Step Performance, 1100 N. 3rd St., Harrisburg. For more information, call 717-382-6398 or visit

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