Tips for increasing your mobility
Muscles, ligaments and joints become stiff and inelastic if they are not used regularly. Older people in particular then run the risk of losing mobility. Those affected often find it difficult to cope with otherwise simple everyday routines. For example, reaching for items on the top shelf or picking things up from the floor. Most people accept these limitations as wear and tear. But with the right training you can counteract the signs of aging. So if you don't train your muscles, ligaments and joints regularly, you'll quickly be surprised at the loss of range of motion. You quickly find yourself in a vicious circle, as you lose the joy of moving as your flexibility decreases and therefore become even more immobile.
Regularly stretched and strengthened muscles stabilize the body and prevent incorrect strain on the joints. Movement also ensures that joints are better supplied with synovial fluid, which widens the joint gaps. Reduce your susceptibility to accidents by staying elastic. Increase your enjoyment of hiking or traveling by maintaining your exercise even as you get older.
Below we have put together a few exercises for you that will increase your mobility.
Exercises:
shoulders and elbows
With your back upright, can you lift one arm to the side and grab the back of your head with your hand? It's best to try this with both arms.
If you can't do it, lift your arm up over the side several times and then slowly let it fall again. Gradually increase the height and width of the exercise and repeat the exercise 10 times on each side.
Lower spine
Can you bend your knee while sitting, then press it towards your shoulder with both hands, lower your head and bend backwards in the small of your back? Test this on both sides.
If you can't do it, bend your left and right knees one after the other. Increase the height of the bent knee a little each time. As you do this, round your lower back and hold the stretch for a few seconds.
Knee joint
Can you lift your leg while sitting and stretch your lower leg horizontally forward 10 times with your back and abdominal muscles tense? Test this on both sides.
If you can't do it, carefully lift your lower leg as far as you can. If you need support, you can hold onto the chair with your hands. Little by little you can use more and more momentum. Repeat this exercise 10 times on each leg.
Size
See whether you can stretch one arm over your head while standing with your legs wide apart and bend your upper body to both sides without moving forward or backward.
If you don't get very far, you can do this exercise regularly and hold the stretch for a few seconds. Your body should remain straight and not bend forward or backward.
Abs
While sitting, with your stomach and back muscles tense, can you stretch both legs horizontally and hold them up for three seconds?
If you don't succeed, stretch out just one leg and keep it up a little longer. If you manage to keep the muscle tension, you will be able to do it with both legs.
ankles
While standing, with your hands on the back of the chair, can you lift both heels so high that only the balls of your feet and toes are touching the floor?
Leg and abdominal muscles
Try cycling while lying on your back on the floor (preferably on an exercise mat) with your legs in the air 20 times without getting out of breath.
If you don't succeed, practice cycling lying down regularly. Make sure you take a steady breath and don't hold it. Feel free to take short breaks by placing your legs on the floor.
