Having mobility as you age is crucial to keep your body happy and healthy. By stretching every day, you can help maintain your mobility. This allows you to do day-to-day activities like getting dressed and taking a shower comfortably, without any pain or discomfort. It’s easy to lose range of motion in your hips, back, and shoulders as you age. So, the next time you decide to exercise or get up for the day, incorporate these six quick mobility stretches to keep immobility at bay.
6. Figure 4 Windshield Wipers
Starting our list of mobility stretches is the figure 4 windshield wipers. Lie face-up on the floor with both arms relaxed at your side and your legs straight. Bend your left knee and place that foot on the floor. Then, lift your right leg off the floor and place your right ankle on your left thigh. Slowly lower your legs down to the left until your thigh touches the floor. Hold for two seconds before rotating your legs to the right until your right thigh touches the floor, and hold. Repeat this eight times.
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5. Cat Cows
Fifth on our list of mobility stretches is cat cows. Start on your hands and knees with hands shoulder-width apart and knees below hips. Inhale and pull your belly button to your spine and curve your lower back. Hold the “cow” position for 2-3 seconds. Then, move to the “cat” position by arching your back and looking at the ceiling. Hold this for 2-3 seconds. Complete this eight times.
4. Achilles Opener
Next on our list of mobility stretches is the Achilles opener. Start with your feet slightly wider than hip-width and head straight forward. Step your right leg back and slightly bend the left knee, raising both hands above your head straight up. Hold for 30 seconds for 1 rep, then switch legs and repeat the motion. Ideally, you will feel the stretch in your lower leg/Achilles area.
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3. Thread the Needle
Rounding out the top three mobility stretches is threading the needle. Start on all fours, then lift your right arm towards the ceiling while keeping your gaze on your hand. Bring your arm back down and “thread the needle” in between your left hand and left knee, dropping your right shoulder towards the floor. Then, pull back and reverse the movement for another rep. Complete this six times before moving to the other arm.
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2. 90/90 Hip Switch
Second on our list of mobility stretches is the 90/90 hip switch. Start sitting straight with legs slightly wider than shoulder-width apart and your knees bent at 90 degrees. Keeping your upright posture and heels on the floor, rotate your knees to one side, with movement coming from the hips. Return your knees to the center, then move them to the opposite side. Complete this side-to-side motion six times.
1. World’s Greatest Stretch
Last but not least for mobility stretches is the world’s greatest stretch. Start in a high plank position with your wrists under your shoulders. Step your right foot forward and plant it outside your right hand to get into a deep lunge position. Lift your right hand from the mat, bend your right elbow, and reach that forearm down towards the mat between your right foot and left hand. After holding this position for a second, rotate your trunk to the right and reach your right hand to the ceiling. Hold this for one second, and then repeat the sequence eight to ten times on that side before returning to the starting position and doing the opposite side.
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