Mobility is the ability to move easily and freely. Most people think that being mobile and flexible is something you have to build up throughout your lifetime, but it is actually very easy to achieve this, no matter how old you are. As we get older, the importance of mobility increases. Having good mobility helps to reduce pain in the joints, it evenly distributes our weight across our bodies, and it helps us to move more freely. It is really important to engage in multiple types of exercise to reduce the stiffness in your muscles, which will improve your flexibility and mobility. Today, we will be taking a look at how you can improve your mobility in your 40s and beyond.
This exercise helps to relieve the tension in your back and shoulders. Tension tends to be built up over the years from bad posture. To do this exercise, you should spend up to 2 minutes lying flat on the floor, with one of your hands on your stomach. Then all you need to do is take a deep breath, count to four, hold it for four seconds and then breathe out while counting to four. Then wait another four seconds before repeating yourself.
Cat Camel Stretch
The cat camel stretch is a gentle but effective way to mobilize the spinal cord. First, you need to kneel down on all fours with your back straight. Make sure your hands are shoulder width apart and your feet hip width apart. Next, you need to curve your spin so that it is pointing upwards and then lower your head, so your chin touches your chest. Hold for ten seconds, then bring your back down, while pointing your bottom upwards and lifting your head. Repeat this five times.
These exercises help to improve the strength in the leg muscles, and as you need to engage your core muscles, it will help you improve your overall balance. For this hip extension exercise, all you need to do is lay down with your knees up. Keep your heels in contact with the ground while you lift your toes. Keep your shoulders flat while your body rises from the ground. Your feet and arms should be parallel to your body to work on your balance. Squeeze your buttocks, hold, lower yourself and repeat.
Vitamins and Minerals
There are many vitamins and minerals available to improve mobility and flexibility. All vitamins and minerals are unique and help you in their own way. When you consume the right amounts of certain vitamins and minerals, you will be able to change the way your body preforms and functions. You can increase the amount you consume by adding more of the essential nutrients to your diet or by adding them in supplement form.
If you have bad mobility, you may find it hard to get up from and into bed, and may find it difficult to get to sleep or be uncomfortable at night. There are multiple things you can do to improve this, such as considering an adjustable bed, sleeping in good positions, and keeping warm at night. Choosing a comfortable mattress is one of the most effective ways to improve your mobility while you sleep. Memory foam mattresses are the best because they are comfortable and can support your spine.
Improving your mobility doesn’t take a lot of time out of your day, and most of the things that you can do to help you can help you in other ways, both mentally and physically. Once you apply the things that work for you, you will see results almost instantly.