Daily exercises for better mobility

Maintaining mobility as we age is a top priority and including simple exercises in your daily routine will help you stay flexible.

To get the maximum benefit from these exercises, hold each stretch for two full minutes and alternate between contracting and relaxing the targeted muscles in each position.

Seated hip stretch

Seated hip stretch

Sit on the ground with your knees bent and your feet on the floor. Cross one foot over the opposite knee so that your ankle rests above the knee. Move your knee as close to your body as comfortable and gently lean forward. This will create space in your hip and loosen your glute muscles. Hold for two minutes, then switch legs.

Quad stretch

Quad stretch

Begin kneeling. Step your left leg forward in a lunge position, while keeping your right shin flat against the floor. You should feel the stretch in your quadriceps and hip flexors.
Experiment with arching your back, which helps engage the glute muscles, quads and hip flexors. Hold for two minutes, then switch legs.

Thoracic mobility

Thoracic mobilisation

Lay on your back with your feet on the ground and knees up, as if you were getting ready to do a sit-up. Place a small foam roller under your back, at the same height as your pectorals.
Gently roll up and down for two minutes.

Hip mobilisation

Hip mobilisation

Lay down on a comfortable surface with your legs stretched out. Bring one knee to your chest and squeeze it toward your body, while your other leg stays straight.
Hold for two minutes.

Women doing leg swings

 

Leg swings

Stand parallel to a wall, tree or something similarly supportive and balance yourself against it with one arm. Begin swinging your outside leg forward and backward, gradually increasing the range of motion as you swing. Continue for two minutes and then switch legs.