Your body does amazing things every day. It stretches, turns, and bends. It helps you get dressed and reach for objects on a shelf. The body helps you get from point A to point B, whether it’s in a store or at home. Without freedom of movement, none of this would be possible.
So why not enhance it with exercise? Mobility and flexibility naturally decline with age, but you have the power to slow it down. This is even more important if you work at a desk, have long commutes, or both.1
The goal is to practice moving (mobility) and bending (flexibility) with ease. It’s an excellent way to prevent injury, pain, and discomfort. To make it happen, add the following workouts to your regular fitness routine. Your future self will be glad you did.2
1. Torso Twist
The torso twist can be done anywhere, anytime when you feel stiff. Better yet, it’s gentle enough for people of all fitness levels.
- Sit with your feet flat on the floor, shoulder-width apart.
- Rest your arms at your sides.
- Slowly twist your body to the right. Your head should follow.
- Hold that position for 30 seconds.
- Repeat it on the other side.
- Continue for a total of 5 reps.
2. Torso Shift
It also helps to stretch the torso side-to-side. For a deeper stretch, hold one dumbbell in each hand.
- Stand with your feet hip-width apart.
- Place your hands behind your head.
- If you’re using dumbbells, rest your arms at your sides.
- Bend to the right at the waist.
- Hold it for 10 seconds.
- Repeat on the left side.
- Continue for a total of 5 reps.
3. Neck Stretch
This exercise can also be done anywhere. Do it to relieve neck tension, especially if you’re prone to hunching.
- Sit with your feet flat on the floor.
- Straighten your back.
- Slowly bend your head toward the right shoulder.
- Hold it for 30 seconds.
- Repeat on the left side.
- Continue for a total of 5 reps.
4. Shoulder Roll
Here’s another simple move. It’ll improve the range of motion in your upper back, making it easy to grab a seat belt or wash your hair.
- Sit in a chair with your feet flat on the floor.
- Raise your shoulders up, back, and down.
- Repeat it for 10 to 15 times.
5. Toe Touch
Dropped something? Don’t let tight glutes get in the way. Toe touches will loosen up the tension, so it’ll be easier to pick things up.
- Stand up straight with the feet close together.
- Bend and reach toward your toes.
- Hold it for 10 seconds.
- Do 5 reps.
If you can’t touch your toes, don’t fret. The purpose of this move is to simply stretch it out.
6. Seated Lotus Bend
Tight hips aren’t very useful. To release tension around the pelvic region, bend over while sitting down. It’ll make walking and getting out of bed more comfortable.
- Sit down on a mat.
- Place the soles of the feet together.
- Drop the knees toward the floor.
- Grasp the ankles and lean forward at the hips.
- Hold it for 10 seconds.
- Repeat 5 times.
7. Knees-To-Chest
Give your lower back some love with a knee-to-chest stretch. Do it in bed before falling asleep or as soon as you wake up in the morning.
- Lie down on a mat or bed.
- Bend your knees.
- Grasp the knees and hug them toward your chest.
- Hold it for 10 seconds.
- Repeat 5 times.
Mobility and flexibility are like the gifts that keep on giving. In old age, you’ll be able to hold on to your independence!
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