Mobility decreases with age – but it doesn’t have to.
Research shows that some body parts naturally get less mobile as we get older – starting as early as our 30s and 40s.
Two major areas that don’t move as easily as we get older are our trunk and our shoulders.
The good news is, just as you can continue to build and strengthen your muscles as you get older, practicing flexibility and mobility exercises can keep you feeling limber, and help you avoid shoulder and back injuries.
Here are two simple exercises that are designed to help you rebuild and restore mobility through your shoulders and trunk.
They take just a few minutes, and if you make time for them 3-4 times a week, you’ll notice results FAST. For even more benefit, do them when your body is warm – after some light cardio or a brisk walk.
1. World’s Greatest Stretch (video demo: www.ascendfitnesslifestyle.com/mobility)
● Stand tall with your feet together. Step forward with your left leg and lower your body into a lunge.
● As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee (the one extending behind you) should remain above the floor – not touching it.
● Next, drop your left elbow so that it’s inside your left foot, and rest it on the floor (or as close as you can get).
● Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible.
● Now, raise your left arm up from the floor and twist toward the left, and extend your left arm up toward the ceiling, trying to straighten your arm.
● Be sure to breathe! Hold for a few breaths and repeat on the other side.
2. Shoulder Pass-Through (video demo: www.ascendfitnesslifestyle.com/mobility)
You’ll need a stick (like a broomstick or dowel) or a resistance band to do this exercise.
● Stand with your feet shoulder-width apart and your arms in front of your body.
● Hold the stick or resistance band with straight arms, with an overhand grip.
● The stick/band should be below your waist, your hands wider than your shoulders. If you’re using the band, gently press outward to create a light amount of resistance.
● Engage your core and keep the rest of your body in position as, with straight arms, slowly raise the stick or band above your head, keeping your arms straight. Only go as far as comfortable.
● Hold the pose for a few seconds.
● Return to the starting position.
● Repeat 5 times.
Getting older is inevitable, but you have a lot more control over the aging process than you might think!
Our Fit for Life Program was created to help you stay strong and limber, energized, and lean] so you feel great at every age. Go to www.getfitchilliwack.com to learn more.