Decrease the chances of injury with these 4 mobility exercises –

(Eduardo Svezia/)

Write down (and put into practice) this tip: reserving the beginning of training to focus on mobility reduces the risk of injury and boosts results. “Joints that do not move freely are linked to tense muscles – which do not fulfill their function and overload the others”, explains Alessandra Whyte Gailey, master trainer of the Mormaii Fitness method.

Next, I use ‘s new accessories to do four exercises that loosen up the muscles from head to toe

1. Bretzell

Lying down, take the left leg bent over the body, turning the hip to the right, until touching the foot on the ground. With your left hand, pull your right foot as if you were going to put it on your butt. Release the air and try to stretch more. 2 x 30 seconds (each side)

Read more: Know how to combine exercises and have a perfect training week

2. Lateral inclination of the column

– (Eduardo Svezia/)

Standing, cross your left leg in front of your right. Raise the headband above your head with your arms extended alongside your ears. Lean your torso to the right as much as you can, keeping your chest open – don’t bend your knees or move your hips. Go back and do the same for the other side. 2 x 12 reps (each side)

3. Lunge with rotation

– (Eduardo Svezia/)

Place your left leg in front of you and hold the band at chest height with arms outstretched. Lunge into a lunge and twist your torso to the left as you raise your arms. Return to starting position. 2 x 12 reps (each side)

See also: Pound Fitness: new class uses drum sticks to lose weight

4. Squat

– (Eduardo Svezia/)

Place your legs hip-width apart and bring the band above your head. Squat down, as if you were going to sit on a chair. 2 x 12 reps

Watch the video below to learn how to do the moves:

Our editor Daniela Bernardi is always testing new things from the fitness world that promise to make your training more efficient and fun. Instagram @danibernardi_.