As a child I remember climbing trees, playing in soccer games, bike riding for miles…never suffering from sore muscles or difficulty in executing any of these active movements. Fast forward to the present day where picking up a pen could send a shot of pain through my back if I bend down the wrong way and maneuvering a heavy laundry basket up the stairs could be challenging. Is there a way to maintain or regain youthful agility when aging is inevitable? Fortunately, the answer is: yes. Honing in on your body’s mobility, or ability to move with ease, can prevent physical restrictions as you get older. Implementing mobility stretches and exercises into an everyday routine are a beneficial way to ensure our bodies can continue to move freely and efficiently in daily activities.
5 Ways Mobility Movements Help the Body
1. Joint Health
Mobility exercises keep joints lubricated, preventing stiffness and reducing the risk of conditions such as arthritis.
2. Injury Prevention
Improving mobility reduces the risk of strains, sprains, and muscle imbalances by bolstering proper movement patterns.
3. Better Performance
In sports and physical activities, mobility enhances strength, balance, and coordination, leading to better overall performance. Whether it be swinging a baseball bat or lifting an Amazon box up and off your doorstep, your body will be able to work through such versatile movements.
4. Functional Independence
As we age, maintaining mobility is essential for performing daily tasks like walking, bending, and lifting without trouble or assistance.
5. Posture and Alignment
Good mobility supports proper posture and spinal alignment, reducing chronic pain and tension.
5 Mobility Movements To Practice Daily
1. Arm Circles
- Stand tall with your feet shoulder-width apart and your shoulders back.
- Extend your arms overhead, keeping your palms facing forward and your elbows straight.
- Lower your arms out to your sides and then down to the starting position to make a full circle.
- Complete 30 seconds of forward arm circles. Then reverse the movement to repeat in the opposite direction for another 30 seconds. Repeat 2 times.
- Make sure you take your arm through its complete range of motion.
Benefits– helps loosen shoulder joint and muscles; improves range of motion.
2. Figure 4 Stretch With Rotation
- Start lying on the floor with both arms extended out, legs straight.
- Bend your left knee and place your foot flat on the floor.
- Lift your right leg off the ground and place the right ankle on your left thigh.
- Slowly lower your legs down toward the left until your right heel touches the floor, or until the point of tolerance. Hold for two seconds. Bring back to starting position. Repeat 6-8 times.
- Switch legs and repeat on the other side.
Benefits- loosens back, hip, and pelvic muscles; allows our hips to work through a comfortable range of hip internal and external rotation.
3. Kneeling Lunge with Side Reach
- Start in a kneeling position.
- Step forward with your right leg making a 90º angle between your legs and bending your knees. Allow your left knee to remain on the floor.
- Then take your left arm and reach up and across your body. Hold for a few seconds. Bring back to starting position. Repeat 8-10 times.
- Switch legs. Step forward with your left leg making a 90º angle between your legs and bending your knees. Allow your right knee to remain on the floor.
- Take your right arm and reach up across your body. Hold for a few seconds. Bring back to starting position. Repeat 8-10 times.
Benefits- lunges increase your range of motion and help to improve your functional everyday movements; side reaches help with better posture and core strength, which can reduce the risk of back pain and help improve balance.
4. Butterfly Pose
- Sit on the floor with the soles of your feet pressing into each other.
- To deepen the intensity, move your feet closer in toward your hips.
- Lean forward from the hips, keeping your spine long and your collar bones spread.
- Hold for 30 seconds.
- Sit up straight again.
- Repeat 3-4 times.
Benefits- increases hip mobility and stretches the inner thighs and groin; strengthens your back muscles, which helps to improve posture.
5. Squats
- Stand with your feet shoulder-width apart and your toes slightly pointed out. This helps drive the knees out, instead of caving in.
- Engage your core muscles and keep your back straight.
- Lower your body down by bending your knees and hips, as if you were about to sit in a chair.
- Keep your back straight and your chest up throughout the entire movement.
- Lower your body down until your thighs are parallel to the ground or slightly lower.
- Push through your heels to stand back up to the starting position.
- Do 3 sets of 12-15 repetitions.
Benefits-loosens the hip muscles, reducing the risk of back pain; helps make joints more flexible.
Ultimately, mobility ensures the body remains flexible, resilient, and capable of handling the physical demands of life. Initiating a daily regimen of specific movements now will lead to a future with more ease and sustainability.