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Home » The Only 6 Moves You Need For Healthy Mobility, According To Trainers

The Only 6 Moves You Need For Healthy Mobility, According To Trainers

    The Only 6 Moves You Need For Healthy Mobility, According To Trainers

    It’s important to keep moving and stay healthy as we age. Exercising to improve our flexibility, strength, and balance can help us move better and avoid getting hurt. There are many exercises to choose from, so it can be hard to decide which ones to do first.

    Luckily, experts say that a few important exercises can really help. Adding these easy but effective workouts to your regular routine can help you move better, avoid stiffness, and support your body’s movements. 

    In this blog post we will discuss about six important exercises recommended by experts to help you maintain and improve your ability to move so you can stay active and flexible.

    Here Are The Exercises You Need For Healthy Mobility

    1. Hip Flexor Stretch

    The hip flexors enable you to raise your knees and bend at the waist. If they are tight, it can cause lower back pain and bad posture. Stretching them can help

    • Form a right angle by bending one knee while keeping the other foot in front.
    • Push your hips forward softly while keeping your back straight.
    • Hold for 30 seconds, then change to the other side.

    Safety Tips

    1. Warm Up First

    Start with a simple warm-up to get your muscles ready, like walking or gently swinging your legs.

    2. Maintain Proper Posture

    Keep your stomach tight and back straight to prevent hurting your lower back.

    3. Breathe Deeply

    Inhale deeply to extend your hips forward, then exhale gradually as you elongate the stretch.

    2. Thoracic Spine Rotation

    The middle and upper part of your back, the thoracic spine, can get stiff from sitting too long and having a bad posture. Moving it more can make your whole spine healthier and help you move better.

    • Sit on the floor with your knees up and feet on the ground.
    • Put one hand behind you and the other hand on the opposite knee.
    • Turn your upper body towards the hand behind you and look over your shoulder.
    • Keep in position for 20-30 seconds and then change to the other side.

    Safety Tips

    1. Use A Chair For Support

    If you have trouble balancing, sit on a chair to do the rotation more easily.

    2. Move Slowly

    Rotate slowly and carefully to prevent hurting your back muscles.

    3. Keep Your Hips Steady

    Ensure your hips stay facing forward to get the most rotation in your upper back.

    3. Ankle Dorsiflexion Stretch

    Flexible ankles are very important for walking, running, and avoiding falls. If your ankles are stiff, it can change how you walk and increase your chances of getting hurt.

    • Stand in front of a wall with one foot slightly behind the other.
    • Bend your front knee while ensuring your back heel stays on the ground.
    • Tilt your body towards the wall until you feel a stretch in the back of your calf.
    • Keep in position for 20-30 seconds, then switch to the opposite side.

    Safety Tips

    1. Check Your Alignment

    Ensure your front knee is aligned with your toes to avoid hurting your knee.

    2. Adjust The Distance

    If you don’t feel a pull, move your back foot back until you do.

    3. Use A Wall For Balance

    Put your hands on a wall if you need extra support.

    4. Shoulder Dislocates

    Moving your shoulders well is essential for daily tasks and keeping your upper body flexible. Shoulder dislocates can help loosen up stiff shoulders.

    • Grab a resistance towel with both hands, keeping them more than shoulder-width apart.
    • Keep your arms straight and lift the band or towel over your head and behind your back as much as possible.
    • Go back to where you started.
    • Do the exercise 10-15 times, moving slowly and carefully.

    Safety Tips

    1. Start With A Wider Grip

    Start with your hands farther apart than your shoulders and slowly bring them closer together as you get more flexible.

    2. Keep Your Movements Smooth

    Avoid sudden, shaky movements; move the band or towel smoothly over your head and back.

    3. Focus On Range, Not Speed

    Aim for a full range of motion rather than rushing through the exercise.

    5. Deep Squats

    Coaches say deep squats are essential for moving well. They work lots of muscles like the thighs, back of the legs, butt, and lower legs. They also help make hips more flexible and strengthen your body’s middle.

    Safety Tips

    1. Warm-Up

    Always begin with an excellent warm-up to prepare your muscles, joints, and connective tissues for squatting. Doing stretches that move and light exercise can help blood flow and make you more flexible.

    2. Proper Form

    Good posture is key while doing squats. Keep your chest up, shoulders back, and stomach muscles tight. push your hips back and bend your knees, ensuring they stay in line with your toes.

    3. Depth

    Only bend your knees as far as you can comfortably go. Don’t push yourself too hard. Slowly, try to go lower as you become more flexible and strong.

    4. Foot Position

    Stand with your feet slightly apart and your toes pointing slightly to the side. This will help you stay balanced and move more comfortably.

    6. Core Stability Work

    A strong core is important for moving well. To strengthen your muscles and improving your balance, do exercises like planks, bird-dogs, and dead bugs.

    Safety Tips

    1. Start With Proper Form

    Start by learning and practicing the correct way to perform core stability exercises. Keep your back straight, tighten your stomach muscles, and keep your shoulders loose.

    2. Progress Gradually

    Begin with simple exercises, and as you get stronger, try more difficult ones. Don’t try hard exercises until you are good at the basics.

    3. Warm-Up

    Always stretch and move your body before doing core stability exercises. This can include stretching, light exercise, and moving your joints to get ready

    4. Avoid Overarching Or Sagging

    When doing planks or bird-dogs, keep your lower back straight. Don’t let it arch too much or droop down. Keep a straight line from your head to your heels and keep your body in a strong and balanced position.

    Adding these six critical exercises to your routine can make you more flexible, strong, and balanced. Regularly doing the hip flexor stretch, thoracic spine rotation, ankle stretch, and shoulder stretch can help you move better and lower your chances of getting hurt.

    These exercises are easy and don’t require much equipment so that they can be done anywhere.You can easily fit them into your daily routine.

     Make sure to do these exercises often to keep your body moving well and stay active and quick as you get older. Remember Regularly exercising is essential for keeping your body healthy and feeling good.

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