Top Exercises To Improve Your Mobility

Top Exercises To Improve Your Mobility

Mobility problems are a sedentary lifestyle symptom because of a lack of useful exercise and diets that do not provide the necessary nutrients the body requires have caused many people to have mobility problems. Most people would suggest that flexibility and mobility are one in the same, but although interrelated they are quite different issues.

Restricted hip mobility can cause issues such as lower back pain, and leg and knee problems!

The following exercise from the top Physio on The Gold Coast, are designed to help you overcome some of your mobility issues: 

Ankle Mobility Having good ankle mobility helps with better balance, resulting in fewer falls and makes squats and deadlifts easier.

Stand straight and tall facing a wall.

Place your hands on the wall for support.

Slowly rock yourself forward onto your toes to a tip toe position.

Then slowly rock back onto your heels and then lift your toes off the floor.

Repeat this ten times while using the wall for balance.



Walking Hip Openers Hips are ball and socket joints that should be able to move in all directions.

Before any exercise it is necessary to warm up the hips and surrounding muscles.

Stand up straight.

Take one step with your right foot and lift up your left knee to your chest.

While you are standing on one leg make a circle with your knee by bringing it across your body and continue the circle to the side.

Place your foot back on the floor, then repeat with the other foot.

Do this for ten repeats and then do it again, but move your bent leg/knee in the opposite direction.



Spine Windmills on the Mat This exercises your spine from the base of your neck to between the shoulder blades.

Lie on an exercise mat on your side.

Bend both knees up so they are just past 90% to your body and resting on the floor.

Extend your arms out together straight in front of your body at shoulder height.

Slowly lift one arm and rotate it away so your chest is facing the ceiling while trying to rest your hand on the floor.

Repeat this 5 times, then turn to the other side and repeat.



Shoulder Pass Through This helps with poor posture and shoulder mobility.

Stand straight with both feet shoulder width apart and hold a 3fl long pole (1in PVC pipe) at waste height and hands spaced as far apart as possible.

Keeping your straight, raise the pole slowly above your head while keeping your core muscles tight. Then move the pole slowly down your back as far as possible and hold 2 seconds before slowly moving back to the start.

Do 5 repeats slowly.



Neck Rotation Stand comfortably.

Tilt your head slowly to the side until you feel it stretch.

Slowly roll your head forward to your chest.

Roll your head slowly in a circular motion 3 times, then go the other way.

A lack of mobility can be resolved easily with a visit to one of the local specialists Physio on The Gold Coast. They can help you with some simple mobility exercises that can also help with flexibility issues as well as they are closely related.