When you plan your upcoming week of workouts (because we all know pre-planning your workouts is the key to success!), you probably include a few weight-lifting sessions, some cardio and maybe a HIIT class or two, right? And while this sounds like a great, well-rounded movement routine, there’s one key training element you may be overlooking: Mobility.

Mobility allows for proper range of motion, and keeps us from injury. Below, Jen Esquer, DPT, physical therapist and creator of Doc Jen Fit, shared six movements that can be done anytime, anywhere to increase mobility. Add these to the beginning of your next workout, or practice them a few times a week at home, the gym, work, or wherever you find yourself.

Standing Hip-Flexor Stretch

  • Stand with your feet together, hands by your sides.
  • Step your right foot back to come into a wide staggered stance.
  • Reach your right hand up and bring your left hand inside your left leg as your reach to the left, stretching through the right side of your body.
  • Release and repeat. Switch sides.

Standing Hip Circles

  • Stand with your feet together with your hands on your hips.
  • Bring your right knee up in front of your hips. Open it our laterally, keeping it at hip height.
  • Place your right foot on the ground, knee still pointed laterally.
  • Reverse the movement and repeat.
  • Switch legs.

Standing Hamstring Rock

  • Stand with your feet under your hips, hands on your hips.
  • Step one leg back slightly to stagger.
  • Rock your hips back and hinge forward, bringing the toes of your front foot up to the ceiling to feel the stretch in the back of your front leg.
  • Repeat and then switch sides.

Standing QL/TFL Stretch

  • Stand with your feet together, hands by your sides.
  • Place your right leg behind your left and to the side, coming onto the side of your right foot.
  • Reach your right arm up to the ceiling, and place your left hand inside your left front leg.
  • Stretch to the left to feel the right side of your body open up.
  • Release and repeat, then switch sides.

Standing Rotational Pec Stretch

  • Stand with your legs staggered, your back heel released and your toes on the ground.
  • Take the hand on the side of your back leg and place it on your hip.
  • Bring your other hand up and out straight in front of you, then up to the ceiling, then open up through your torso to follow it around behind you to stretch your chest.
  • Repeat and then switch sides.

Spinal Roll-Down

  • Stand with your feet together, hands by your sides.
  • Tuck your chin and slowly roll down one vertebrae at a time to bring your hands down to the ground in front of your feet.
  • Roll back up slowly and repeat.

Photo credit: Tom Casey, box24studio.com
Model: Jen Esquer