As we grow older, keeping our mobility intact becomes crucial. It helps us stay active, pain-free, and independent. There isn't one "best" exercise for everyone, but by focusing on key areas like the shoulders and hips, we can improve how we move and feel every day. Tightness in the shoulders and hips is common, especially for those who spend a lot of time sitting.
Why Focus on Shoulder and Hip Mobility?
Shoulder Mobility: Your shoulders are vital for upper-body movement but can get tight with time and poor posture. Improving flexibility here helps reduce stiffness and avoid injury.
Hip Flexor Mobility: Sitting for extended periods can cause hip flexors to tighten, leading to discomfort and restricted movement, which can affect your daily activities.
Key Movements for Shoulder and Hip Mobility
Here are some mobility exercises designed to target these key areas:
Shoulder Mobility Exercises
Trigger Point Release for Shoulders (Trigger Ball)
Using a trigger ball, apply gentle pressure to any tight spots around the shoulder blade (close to where the armpit finishes or front of shoulder. Apply pressure on the area of discomfort for 30 seconds then move to a different spot around the back of the shoulder. Video: https://www.youtube.com/watch?v=SgfE8GWjtdg
Bar Hangs (from a Pull-Up Bar or latt pull down machine)
Grab a pull-up bar and let your body hang, keeping your arms extended. This helps stretch and loosen the lats and shoulders. Hold for 20-30 seconds. If you struggle with this, have a box to stand on to take some pressure off the grip. You can also perform this on a latt pull down machine. Aim to accumulate 2mins of hanging. Video: https://www.youtube.com/watch?v=4RqNGRVaTUQ
Thoracic Extension (Foam Roller)
Lie with a foam roller placed horizontally under your mid-back, arms behind your head, elbows pointing to the ceiling. Gently extend your back over the roller and hold for 5 seconds repeating 10 times to improve spine mobility. Video: https://www.youtube.com/watch?v=81kPLsMt6wY
Hip Mobility Exercises
Couch Stretch
Kneel in front of a couch or wall, with your back foot resting against the couch and the other foot planted firmly on the floor. Lean forward gently to stretch the hip flexors. Hold for 2 min each side. Video: https://www.youtube.com/watch?v=Fg-lwNBzVV8
Pigeon Stretch
Start in a plank position and bring one knee forward to your wrist, lowering your hips toward the ground. This stretches the hip flexors and glutes. Hold for 2 min each side. Video: https://www.youtube.com/watch?v=1o7awuDGzag
Shoulder and Hip Mobility Routine
Here’s a simple routine you can do to improve mobility:
Shoulder Trigger Point Release – 2 minutes per side
Lat Hang – 4 sets of 20-30 seconds
Thoracic Extension on Foam Roller – 3 sets of 10 reps
Couch Stretch – 1 set 2 min each side
Pigeon Stretch – 1 set 2 min each side
Final Thoughts
Mobility is crucial, especially as we age, to ensure we're moving well and pain-free. There's no perfect exercise for everyone, but these routines can make a difference, particularly if you're dealing with stiffness from sitting too much. I recommend getting up every 30 mins or having a standing desk to limit shoulder and hip pain and to complete the above exercises at least 3 x per week. Remember, it's never too late to start working on your mobility.
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