A lack of mobility and flexibility might cause you to feel stiff and tight, making certain activities and movements feel strange. Perhaps you are unable to finish particular workouts in their entirety, or reaching up to put groceries away or organizing your belongings on a high shelf feels too difficult.
You can regain your mobility by including a stretching exercise in your daily routine. Experts recommend extending the hips and shoulders, the back, and the legs, all of which are excellent exercises.
We lose flexibility as we age, according to experts, and we need to work on flexibility by performing mobility exercises throughout our entire life. Because flexibility is something that you can lose very fast, but it’s also something you can regain very quickly.
We all know we can’t stop the aging process, but you can integrate mobility and flexibility workouts into your weekly routine, so you don’t feel the aging too much.
Exercises for Joint Mobility
Experts recommend joint mobility exercises should be done 2-3 times a week for 20-minute intervals to achieve general body stretching.
Joint mobility exercises like the ones listed below can result in a greater range of motion throughout the body, simpler to conduct activities of daily life, and better blood flow of muscular components. You’re also less likely to sustain an injury.
Injury, illness, arthritis, and brain or nerve problems are all major causes of immobility.
Never ignore pain, and always consult with your doctor before incorporating these workouts into your program.
Cat-Cow
The cat-cow exercise is a traditional way to improve spine mobility and flexibility. It is frequently used in yoga sequences.
Here is how:
- Position yourself on your hands and knees (tabletop). Place your wrists beneath your shoulders and your knees beneath your hips.
- Curl your toes under and look down.
- Tilt your pelvis back, elevate your tailbone, and then proceed up your spine, finishing with your neck.
- Drop your belly to the floor, core engaged, and stare up at the ceiling.
- Tuck your tailbone under and continue this movement up your spine, starting with the tops of your feet.
- Drop your head and look at your navel.
Repeat 5 to 10 times more.
Angels on the Wall
Wall angels help with shoulder and back mobility.
Here is how:
- Make an “L” with your body by sitting tall against a wall.
- Extend your legs and press your entire back flat into the wall.
- Raise your elbows to shoulder level while pressing the backs of your arms into the wall.
- Rotate your arms up, pressing your hands and forearms back into the wall.
- Raise your arms slowly above your head until your shoulders and elbows are fully stretched. Maintain a flat back against the wall without arching.
- Reduce the length of your arms until your triceps are parallel to the floor.
Repeat 10 to 15 times.
90-90
The 90-90 exercise is great for stretching your lower back and boosting hip mobility. It is a useful exercise for relieving and avoiding low back and hip discomfort.
Here is how:
- Take a seat on the floor with your right leg at a 90-degree angle in front of you and your left leg at a 90-degree angle behind you.
- Sit up straight and tall, with your left knee aligned with your left arm if you raise it straight and your hip and shoulder aligned.
- To support your posture, place your right hand alongside you, palm down, fingers pointing behind you.
- Stay here for 5 – 10 breaths, or if it feels nice, lean forward, your torso angled over the front knee, and hold for a few breaths before rising.
Repeat with the other legs.
Lunge with a twist
Lunging is a basic human activity that serves to maintain and improve mobility in the lower body.
When you twist it, your entire spine is involved.
Here is how:
- With your right left, take a big step forward.
- Get into a basic lunge position by lowering your right leg to 90 degrees.
- While keeping your hips forward, twist your upper body to the right. Squeeze your glutes and brace your core. Maintain a strong posture while not rotating your knee open.
- Return to the center slowly and deliberately.
- Return to the starting position by stepping back with your right foot.
Repeat on the other side.
Gate Opener
Gate openers aid with the mobility of your hips, pelvis, and spine, particularly the psoas muscle, which is prone to tightness.
Here is how:
- Stand with your toes forward or slightly outward; your feet should be hip-width apart, and your arms at your sides.
- Stand tall, your core braced, and your shoulder blades are drawn back and down.
- Shift your weight on your right foot and lift your left leg up, knee bent. Rotate your leg in and out of your body’s core.
- Next, move your leg to the left, opening your hip as far as possible. Keep your core braced, hips forward, and your body steady.
- Return the left leg to the original position and do the same with the right.
On each side, try 10 gate openers.
Halo with or without weight
The halo is performed by making tight circles around the head with the weight, as the name suggests. Begin with 2-3 pounds and progressively raise the weight as you gain confidence in the exercise.
Here is how:
- Begin by standing tall and with good posture.
- The shoulders should be relaxed and over the hips.
- Knees should be straight but flexible (not locked or stiff).
- Hold the weight in front of you.
- Begin by making a circle to the right.
- Carry the weight around your right side of your head and drop it behind your neck.
- Finish the circle by bringing it back around the left side of your head to the beginning.
- Reverse direction after completing one full revolution.
Circulate for 10 or more repetitions, alternating sides. You can also substitute time for reps, for example, 30 seconds or one minute in each direction.
To Conclude
Mobility work offers the best chance of preserving your range of motion and flexibility. These physical health characteristics are critical for daily functioning and healthy aging, reducing injuries and allowing you to participate in activities that improve your quality of life.
Joint mobility is crucial because it helps you to move in natural ways, making daily tasks easier. It is also necessary for good strength training workout techniques. If you are concerned about your mobility or feel increasingly stiff and restricted in your movements, consult a healthcare provider.