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Mobility Exercises For All

Mobility exercises refer to the various types of exercises that one can indulge in to ensure that their joints and other body systems that aid in mobility are functioning healthily. Such exercises allow one to be more flexible, reduce stress on the body, and can alleviate the mood. 

Full Body Mobility Exercises

This refers to an array of mobility exercises that help in improving the flexibility and mobility of the body. Here are a few


Have you ever seen a cat on a sunny morning doing a full body stretch and wondered what that feels like? Well, stretching can have many benefits to the body. While it may feel difficult in the beginning, various stretching exercises related to the torso, the legs, ankle, neck, hands, and other parts of the body can help improve mobility and reduce pain in joints. 

Walking hip openers

The hips take a lot of stress off the human body, therefore it is necessary to keep a check on its agility. For this, one can follow the steps below.

-Standing with your feet apart, plant your feet on the ground and lift knees to chest.

-Making a circle with your knee, bring it up across your body and then out to the side and down

-Place your feet on the ground, and repeat it

Shoulder Mobility Exercises

This is to ensure that the shoulders are flexible, which allows for easier torso movement, reduces pain on the spine and the neck. The following exercises can help in improving shoulder mobility

Standing arm swings

  1. Stand with your arms by your sides.
  2. Swing your arms forward until they’re as high as you can go. Ensure not to raise your shoulders.
  3. Return your arms to the starting position
  4. Repeat

Reverse fly

  1. Hold dumbbells in each hand.
  2. Stand with your feet apart to your shoulder width, knees slightly bent.
  3. Bend forward at the waist. Keep your back straight. Make sure your arms are extended.
  4. Raise your arms slowly away from your body. 
  5. Squeeze your shoulder blades together. Stop at shoulder height.
  6. Slowly return to the starting position and repeat.

Hip Mobility Exercises

Here are a few mobility exercises for hips that will help you stay active

Lying hip rotation

Start by lying on your back, bending your knees. Now cross over one ankle over the other, rotate hips. 

Butterfly stretch

This exercise allows you to focus on your groin muscles, sit upright, and bring your feet together. Now press your knees to the ground, while moving your groin to your heels. Repeat.

90/90 stretch

You can do this while sitting straight, with your knees bent on the ground, 90 degrees. Bring your chest towards the knees. Repeat

Mobility Exercises For Ankles

Ankles take up a lot of pressure from our daily activities such as walking, standing, sitting, and traveling. It is also prone to injuries that can range from sprains to ligament tears. It is important to take care of the ankles, in order to prevent any major injury to them and in turn, the body.  These ankle mobility exercises can help.

Ankle circles

These are some of the easiest ankle exercises that one can perform. You need to keep your feet stretched out, and over an elevated platform. Then, rotate your ankles clockwise and counterclockwise in alternating directions. Repeat it a few times.

Single leg balance

This one sounds easy, but is a little tricky. To perform this, you need to stand on a flat surface. Now lift one leg in the air, and hold the position. You can spread your arms either in the front or the sides, to maintain balance. Keeping a chair or a wall nearby is handy, in case you lose balance

Thoracic Mobility Exercises

The Thoracic is the middle section of the spine that can often be rigid due to various reasons, one of them being bad postures. This is important because any pain or stiffness in the thoracic region can result in severe back pain, discomfort, headache, and even neck pain. To ensure that the area stays agile, you can try the following exercises

Cat - Camel position

This is a process where you are on your knees and arms, do a full stretch of the back upwards, and then pull yourself into the body. It is important to have a rhythmic breathing pattern for the same

Doorway stretch

Bring each forearm up against one side of the doorway. Gently lean forward through the doorway keeping the arms on one side to stretch out the chest.

Chest Mobility Exercises

Ensuring that the chest is flexible allows ease of breathing, a stranger's chest, and a better posture. Here are a few chest exercises that can help

Flexing of pectoral muscles

To do this, one must be seated on a chair or the floor. Raise both arms over your head and behind your shoulder, while breathing in. Now gently bend down and try touching your knees, while breathing out

Upper chest breathing 

This is a breathing exercise, where you lie on your back and concentrate on your breathing.

Let your upper chest rise while you breathe in, and let your chest fall in, while you breathe out. Repeat this several times.

Mobility Exercises For Knees

A common factor for all these exercises is the need for warm-up and cool-down. While most exercises are relaxing and allow joint movement, it is important to not tax them with rigorous, intense movements. Knees are one pair of joints that take a note of beating, which can have severe consequences with age. Here are a few knee mobility exercises to keep knees healthy and pain-free.

Straight leg raises

This is an effective yet simple way to strengthen your knees. Lie on your back on the floor or a flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat it a few times

Calf Raises

Stand facing the back of a sturdy chair,or other forms of support. Slowly raise the heels as high as you can, then lower. You can perform this by lifting one leg off the floor, and repeating it with the other leg, when you have gotten used to it, after a while.

In conclusion

General mobility of the body goes a long way in ensuring that you are fit and able to carry out day to day functioning of your life with ease. Mobility exercises, along with medical care for any other forms of ailment, can help increase the person's agility and reduce joint pains and improve posture.

These exercises will help reduce stress from long hours of work and help keep you healthy to an extent. It is also important to make sure that you do not tire or exert too much pressure on the joints. 

Exercises can go a long way in improving your life!

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