Mobility decreases with age – but it doesn’t have toOct 16, 2021
I’ve got a couple of anti-aging exercises for you in this post … all backed by science.
Fact: Research shows that some body parts naturally get less mobile (i.e., more locked-up) as we get older – starting as early as our 30s and 40s.
And that’s still young, if you ask me!
Two major areas that don’t move as easily as we get older are our trunk (aka upper back & core) and our shoulders.
But the good news is, just as you can continue to build and strengthen your muscles as you get older, practicing flexibility and mobility exercises can keep you feeling limber.
And even more importantly, potentially help you avoid shoulder and back injuries.
I have a couple of exercises that are designed to help you rebuild and restore mobility through your shoulders and trunk.
I filmed a 4min quick video to show you how fast & simple these exercises are, click video above.
They take just a few minutes, and if you make time for them 3-4 times a week you’ll notice results FAST. For even more benefit, do them when your body is warm – after some light cardio or a brisk walk.
1. World’s Greatest Stretch
- Stand tall with your feet together. Step forward with your left leg and lower your body into a lunge. You are on the ball of your right foot, heel up high (with my crock it looks like I am pressing my heel down, but I am not!)
- As you go down, place your right hand on the floor so it’s even with your left foot (or hand on thigh). Your right knee (the one extending behind you) should remain above the floor – not touching it.
- Next, if you can do without straining, drop your left elbow so that it's inside your left foot, and rest it on the floor (or as close as you can get).
- Keep your hips still so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Now, raise your left arm up from the floor and twist toward the left, and extend your left arm up toward the ceiling, trying to straighten your arm.
- Be sure to breathe! 5 reps, inhaling up and exhaling arm down.
2. Shoulder Pass-Through
You’ll need a stick (like a broomstick or dowel) or a belt to do this exercise.
- Stand with your feet shoulder-width apart and your arms in front of your body.
- Hold the stick or belt with straight arms, with an overhand grip.
- The stick/belt should be below your waist, your hands wider than your shoulders. If you’re using the belt, gently press outward to create a light amount of resistance.
- Engage your core and keep the rest of your body in position as, with straight arms, slowly raise the stick or band above your head, keeping your arms straight. Only go as far as comfortable.
- Hold the pose for a few seconds.
- Return to the starting position.
- Repeat 5 times.
- Try standing against a wall and have your sacrum, middle of blades, and back of head always touching the wall behind you.
Try these a few times over the next week and see for yourself!