The 5 best mobility exercises to increase your range of motion after 50

Aging brings many surprising and some not very welcome changes. When it comes to the latter, according to the Arizona Center on Aging, most people experience a decline in their range of motion as they get older. This could be due to a decrease in physical activity, tense muscles, arthritis or pain. When your range of motion is declining, it means you’re more susceptible to falls, which could lead to serious injury. The most beneficial thing you can do for your body and overall well-being is to stay active and moving. We talked to Anthony J. Yeung, CSCSfitness expert and founder of GroomBuilder, who shares with us five of the best mobility exercises you’ll want to add to your routine if you’re over 50.

According to The Baton Rouge Clinic AMC, a member of the Mayo Clinic Care Network, “mobility” is essentially how a joint progresses through its typical range of motion. The hinged knee joint, for example, is able to move back and forth. It can also move a little outward and inward.

Yeung explains, “As you age, your muscles become tighter and less stretchy, and your joints tend to feel stiffer, which can lead to pain and injury. By staying at the top of your range of motion, you’ll feel better.” , you’ll prevent injuries and enjoy the freedom to do more physical activities.”

So the time has come to take action and increase your range of motion. Read on to learn more about these mobility exercises, and afterward, don’t miss 5 Daily Exercises to Improve Muscle Endurance as You Age.

1. Bent T-Spine Extension

bent spine extension mobility exercises

bent spine extension mobility exercises

To perform this first range of motion exercise, bend your knees and hips until your torso is nearly parallel to the floor. Your lower back should remain flat as you stretch your arms out in front of your body, palms up. Then, reach back with one of your arms, following that hand with your gaze and feeling a solid stretch in your shoulders and thoracic spine. Repeat this movement with the other arm and continue switching from one arm to the other.

RELATED: 5 Resistance Band Exercises to Get Stronger as You Get Older

2. Child’s position breathing

mature woman child's pose exercise

mature woman child’s pose exercise

If you’re a yogi, you’re probably quite familiar with Child’s Pose. Assume the correct position, rounding the entire length of the spine. Take a dramatic exhale, hold for a second, and then inhale through your nose. As you inhale, your goal should be to fill your back with air.

3. Squats to stand

woman performing squats outdoors

woman performing squats outdoors

Begin this next exercise by placing your feet shoulder-width apart, pushing your hips back, and grabbing your toes. Push your body into a squat, making sure to keep your arms straight and your hands on your toes. Raise your hips, then repeat the movement.

RELATED: 6 Daily Habits to Boost Your Stamina After 60, Says Expert

4. Hip flexor stretch

hip flexor stretch mobility exercises close up

hip flexor stretch mobility exercises close up

The hip flexor stretch will place one knee on the floor, making 90-degree angles with your knees. Squeeze the glute of the leg that’s behind you, lean your hips forward, and do a deep stretch through your quads and the front of your hips. Alternate sides.

5. Foam roll

mature man foam rolling his back

mature man foam rolling his back

The last of these mobility exercises will call for a foam roller for some light foam on your lats, legs, hips and back. Do this for a few minutes. “This will release those chronically tight and tender muscles, relieve tension, and help you improve overall flexibility and range of motion,” says Yeung.

Leave a Reply

Your email address will not be published. Required fields are marked *