7 Simple Exercises for Better Mobility
Key takeaways:
Maintaining your mobility is an important part of healthy aging.
Age-related health changes, injuries, and certain conditions can affect your functional mobility.
Mobility exercises may improve range of motion, flexibility, and physical function in people of all ages.
When you create a fitness routine, mobility exercises might not be the first thing that comes to mind. But they deserve a spot in your workout plan. Mobility training exercises can help you reach your fitness goals by improving your range of motion and flexibility. Maintaining your mobility also makes it easier to do daily activities, allowing you to stay active and independent as you age.
Easy mobility exercises to improve your health
Whether you want to run faster, lift more weight, or move easier, these mobility exercises can help. Stretching, strengthening, and other movements might be a bit uncomfortable at first. But they should not hurt.
It's best to talk to your healthcare provider before you try mobility training, especially if you are experiencing pain or limited mobility. They can recommend the best fitness plan, including exercise modifications, to help you work out safely and effectively.
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1. Ankle alphabet
Ankle mobility is critical for dynamic movement and balance. Adding ankle range-of-motion exercises to your routine helps preserve ankle joint function. You can try the ankle alphabet twice a day.
Sit in a sturdy chair with your feet flat on the floor.
Extend your right leg straight out.
Write the letters of the alphabet with your toes.
Repeat steps 2 to 3 with your left leg.
2. Seated butterfly stretch (hip opener)
The seated butterfly stretch targets your thighs and groin. It's a great way to improve flexibility and release tight hips from prolonged sitting, which may increase range of motion.
Sit on the floor with your back straight, your knees bent, and your feet flat on the floor.
Slowly drop your knees to either side, and bring the soles of your feet together.
Grab your feet with your hands, and slowly lean your upper body toward your feet. Try to keep your back straight as you bend forward.
Rest your elbows on your thighs. Gently push your thighs down until you feel a stretch in your groin and inner thighs.
Place your elbows on the top of your thighs, and gently push down until you feel stretching in your groin.
Hold this position for 10 to 30 seconds.
Relax and repeat two to three times.
3. Thoracic spine rotation
Your back and core hold everything together, so they’re essential for overall strength, balance, and mobility. This stretch can help increase the mobility of your spine.
Lie on your right side with your legs stacked and your knees bent at about a 90-degree angle. You can rest your head on a pillow to support your neck.
Extend your arms in front of you with your palms touching. Your arms should align with your shoulders in a stacked position.
Slowly lift your left arm over your chest, rotating your upper torso as your arm lands on the left side of your body. Your chest should be open with your arms straight out at your sides.
Hold this position long enough to feel the stretch through your spine — typically about 3 seconds.
Reverse the movement, lifting your left arm over your chest to return to the starting position.
Repeat this sequence lying on your left side.
4. Crossover arm stretch
Poor posture, inactivity, and previous injuries can cause shoulder pain and mobility problems. Targeted exercises like the crossover arm stretch can maintain or improve shoulder function.
Stand with your back straight, your shoulders down, and your feet shoulder-width apart.
Pull your right arm across your chest as far as you can.
Use your left hand to hold your upper arm, maintaining the stretch for 30 seconds.
Relax and repeat the stretch on your left arm.
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5. Neck half circles
Neck half circles stretch your neck and upper back muscles to counteract pain and stiffness. This move and other neck exercises help increase mobility and promote good posture.
Start in a seated or standing position with a neutral spine.
Slowly tilt your head to the right, lowering your ear toward your shoulder.
Hold the position for 2 to 3 seconds when you feel a stretch along the left side of your neck.
Gently roll your head forward, dropping your chin to your chest.
Then, tilt your head to the left, lowering your ear toward your shoulder.
Hold the position for 2 to 3 seconds when you feel a stretch along the right side of your neck.
Return to the starting position and repeat two to three half circles.
6. Squats
Squats are a foundational move necessary for so many everyday tasks. The resistance exercise targets your glutes, quads, and hamstrings to build lower-body strength. And you can modify them based on your fitness level.
Stand with your feet slightly wider than hip-width apart. Keep your back straight and your shoulders down.
Tighten your stomach muscles, drawing your belly button toward your spine to engage your core.
Lower your hips, and bend your knees as if you're attempting to sit in a chair behind you. Your knees should not cross over your toes as you squat.
Stop when your knees bend at a 90-degree angle.
Return to the starting position.
Repeat 10 to 15 times.
7. Single-leg stance
The single-leg stance is one way to improve your balance. This seemingly simple move can strengthen and stabilize your core and leg muscles. And the ability to stand on one leg is associated with better mobility and brain health.
Stand in a neutral position with your shoulders down and your back straight.
Hold the back of a sturdy chair or countertop with both hands.
Lift your right leg off the floor, and bend your knee back to a 90-degree angle.
Hold this position for 10 seconds, then lower your foot to the floor.
Repeat on your left leg, aiming for five repetitions on each leg.
What’s the difference between mobility and flexibility?
Although the terms are often used interchangeably, mobility and flexibility are different. Mobility is the ability of your joints and surrounding muscles to move through a full, pain-free range of motion. It allows you to move freely. On the other hand, flexibility is the ability to lengthen muscles through a range of motion.
Being flexible does not automatically mean you have good mobility. Proper mobility requires muscle strength, muscle and joint alignment and stability, and a full range of motion — plus flexibility.
What are the benefits of mobility exercises?
Mobility exercises can help you maintain the functional fitness necessary for healthy aging. The training method involves various exercises and functional movements to preserve or increase your mobility. And people of all ages can benefit from mobility workouts.
The exercises may:
Increase your range of motion: Mobility exercises that involve stretching have been shown to increase joint range of motion. Moving your joints through a full range of motion and stretching your muscles is a great way to keep your joints healthy.
Improve your physical function: Increased range of motion makes it easier to perform functional movements –– like lifting, bending, and pulling –– necessary for daily life. That explains why mobility training may improve physical functioning in older adults and people with arthritis.
Enhance your balance: Mobility training, including balance exercises, may improve stability.
Reduce your risk of injury: Better balance, range of motion, and functional mobility can reduce your risk of injury.
Boost your athletic performance: With so many potential physical improvements, it's not surprising that mobility training might also boost your strength and help you reach your fitness goals. A 2021 study found that full range-of-motion resistance training may increase muscle strength and improve athletic performance.
Why is mobility an important part of healthy aging?
Health changes like less bone density or muscle mass may affect your physical function as you age. Less mobility can make it difficult to perform daily tasks and increase your risk of falls. It can also make it harder to keep up with your hobbies and visit your family and friends. This makes staying mobile critical for your health and well-being as you age.
The bottom line
Mobility is critical for maintaining your independence and quality of life as you age. And practicing mobility exercises at any age can help you stay active. The moves –– which incorporate stretching, strength training, and balance training –– might also boost your athletic performance. Remember to talk to your healthcare provider before you start mobility training.
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References
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Treacy, D., et al. (2022). Mobility training for increasing mobility and functioning in older people with frailty. Cochrane Database of Systematic Reviews.
