Which Mobility Exercises Can Help You Stay Active And Fit?

Mobility is the ability to move your joints freely in the sockets with the surrounding tissues, enabling smooth movement. Mobility is the range of motion that helps you lead an active and fit life.

What you need to know:

• Issues that immobility brings about
• Mobility exercises to stay active and fit

Issues that immobility brings about

Body parts such as the hips and thoracic spine can become immobile due to activities that include excessive sitting and device usage or leading a sedentary lifestyle. This can make you more vulnerable to injuries and make it harder to carry out simple tasks like bending, reaching up to get something, climbing stairs, or getting in and out of a vehicle. If not timely heeded, inactivity can lead to kyphosis or rounding of the back.

Mobility and flexibility are closely related. The latter refers to the ability to lengthen or hold a muscle in a stretch. Mobility exercises are more dynamic, as they contain a lot of movement. Simple mobility exercises, when done regularly for 30-45 minutes or clocking 7000-8000 steps daily, can boost longevity and keep you fit. Mobility exercises can regulate your blood pressure, improve blood circulation, help maintain balance, keep joints and muscles flexible, prevent injuries, and keep you active.

Mobility exercises to stay active and fit

Try these mobility exercises to up your fitness game:

Spiderman lunges

• Start in a plank position.
• Bend one knee towards your armpit and place your foot outside your hand.
• Keep your back leg straight as you push your hips down. Keep your spine straight as well.
• Hold this position for 5 seconds before returning to the starting position. Switch legs and complete 6 reps on each side.

90/90 hip

• Sit in an upright posture with your legs slightly wider than hip-width apart.
• Bend your knees at a 90-degree angle.
• With your heels on the floor, rotate your knees from side to side.
• Keep your back straight as you move your knees, and focus on the hip movement.
• You can make this workout more challenging by keeping your hands in front of you.

Front-lying internal rotation

• Lie face down on your stomach.
• Bend your right knee at a 90-degree angle.
• Rotate your knee from the hip joint while gently sending the right foot to the side.
• Try 15 reps on each side. If you feel good, you can hold the stretch with the foot out to the side for a few seconds.

Squats

• Stand with your feet slightly wider than hip-width apart, and keep your arms outstretched.
• When you go down into a squat, break at the hips. Shift the weight back into the heels to squat correctly.
• Do two sets of 15 reps.
• You can also try other squat variations to take your fitness regime to the next level.

T-Spine rotation

• Start on your hands and knees with your hands shoulder-width apart and knees stacked below your hips.
• Straighten your right leg and sit back on the heel of the bent knee.
• Reach your right arm under your left arm and try to touch the back of your right shoulder to the ground.
• Hold this position for 3-5 seconds for a good stretch to open your shoulders.
• Move your right hand to your right ear and rotate your upper body so that the right elbow points towards the ceiling.
• Return to the starting position and repeat on the other side. Complete 6 reps on each side.

In case you feel uneasy during any exercise/activity, stop immediately. Do not strain yourself, and do the exercise/activity only if you feel comfortable and based on your existing health conditions.

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