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Mobility Exercises To Enhance Flexibility & Function

Abbie Faulkner Jul 31, 2019
We all have different levels of mobility. If we compare the mobility and strength of a 20 year old with a person, 70 year old, our guesses would be quite different and obvious too.
No matter whether we’re young or old, it is important that we keep ourselves active in order to maintain a healthy mind, and a healthy body.
Flexibility and functioning are two main priorities when it comes to exercise. There is a significant difference between activity and mobility.

Flexibility is the ability of your joints to move through their full range of motion. The more flexible your muscles and tendons are, the wider range of motion you will have.

Review Your Current Position

This is important as it will help you set goals and let you decide what you want to achieve or work upon. Do you want to run faster or only be able to move without experiencing any pain? It is common for the elderly to suffer from mobility issues, but there are proven benefits of exercise for the elderly too!

1. Neck Half Circles

Let’s start the exercises with a relatively easy one! Neck mobility is often ignored despite it’s important in day to day life. For those who work in an office environment, this is crucial to perform. Poor neck movement can lead to pain and further issues with the spine and the back.

How to Do the Neck Movement

  1. Sit comfortably with hands on your lap.
  2. Tilt your head gently to one side until you start to feel a stretch. Then roll your head forward to bring your chin to your chest.
  3. Roll your head to the other side until you feel stretch on the opposite side of your neck.
  4. Repeat these steps.

2. Work The Shoulders

Mobility issues in the shoulders can also have an impact on your upper and lower back. Poor posture can cause so many problems throughout our body, including a tight chest. Consider this warm up for your shoulders and muscles.

How to Do the Exercise

  1. Stand with your feet slightly apart, a similar length to your shoulders.
  2. Hold a stick (or some other equipment that has length) parallel to the floor and maintain a grip holding the stick as wide as you can.
  3. Keep your arms straight and raise the equipment above your head. This keeps good posture and improves balance.
  4. Repeat the rotations 5 times.

3. Move On To The Hips

Hip joint problems are something the elderly commonly suffer with due to the deterioration of bones and muscles. However, your hip joint is ultimately a ball and socket joint, capable of moving in all directions which is why it's important to improve the muscles surrounding it.

How to Care for the Hip Joints

  1. Stand up with your feet comfortably apart.
  2. Take one step and with the right leg, make a circle with your knee, bringing it across your body and then out to the side.
  3. Repeat this exercise about 10 times.

For More Information

If you are struggling with any of the exercises listed, you can always take a look at this slideshow with simple instructions and techniques on how to achieve joint health.