How a few quick stretches is changing my training

I hope your summer is going well! Personally, I feel like my days have gotten even busier now that my girls are home from school. Between camps, activities, and playing chauffeur, my schedule is much more fragmented than usual. As a result, fitting in my workouts—and just as importantly, my strength and mobility work—has been a challenge.

And I'm paying the price for it.

For the past several months, I've been dealing with a tight piriformis and low back. Looking back, a big part of the problem is that I wasn't making time for mobility work. I've come to realize that it's not just something nice to do when I have extra time—it's a necessity, especially as I get older.

With my first race of the season coming up at the end of the month, I've been making mobility a daily priority. Today, I want to share some of the stretches and exercises that have been helping me loosen things up. They may not be glamorous, but they're making a difference when I push off the wall in the pool, put power into the pedals on the bike, and handle the impact of running.

If there's one lesson I've learned, it's this: don't wait until you're constantly tight or dealing with a small niggle that has turned into something more serious. A few minutes of mobility each day can go a long way toward keeping you healthy, moving well, and training consistently.

Here are some of my go-to mobility exercises that I've been doing consistently:

Foam Rolling – Focus on your quadriceps, hamstrings, and glutes. When you find a particularly tight or tender spot, pause and hold pressure there for 20–30 seconds before moving on.

World's Greatest Stretch – This is one of my favorites because it targets multiple areas at once, including the hips, hamstrings, hip flexors, and thoracic spine.

Cat-Cow – A simple movement that helps improve spinal mobility and can relieve stiffness in the low back.

Couch Stretch – If tight hip flexors and quads are contributing to your discomfort, this stretch can be a game changer. Adjust the position based on your flexibility level—your knee and ankle should touch the wall or couch. Other leg can be down or up with foot flat depending on your flexibility. I also find it helpful to have a foam roller on end to hold on to.

90-90 Stretch – Great for improving hip mobility and targeting the internal and external rotation that many of us lose from sitting and repetitive movement patterns.

Dead Bug – This is one of my favorite core stability exercises. I prefer to keep my arms straight up with my lats engaged. Before you begin, tilt your pelvis so your lower back is flat against the floor. Maintain that position as you alternate tapping your toes to the ground. Focus on control rather than speed.

These movements don't take long, but when done consistently, they can make a big difference in how you feel during training and throughout the day.

Are you consistent with your mobility and strength work? What are some of your favorite go to exercises? I 'd love to hear them.