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5 EXERCISES FOR REDUCED MOBILITY


Does your body seize up? In case of reduced mobility, it is essential to know how to perform exercises to keep yourself active and flexible. We can quickly solve our problems through these exercises while using some relaxing tools. Using a massage ball trigger point will help you in body recovery.

Increase Mobility
Increase Mobility

Exercises do daily chores like getting dressed, walking, and even eating easier. Exercise is vital for improving mobility and overall health in older adults with limited mobility. You can also use mobile devices for assistance.


Even if you don't want to use mobility devices or cannot do them, you can still do some joint exercises at home to increase flexibility and muscle mass. In this article, we'll be exploring five joint exercises for reducing mobility.


What is a full-body mobility exercise?


With increasing age, our joints become stiff due to injuries or overuse of some muscles. A full-body mobility exercise is an exercise that involves the movement of the body in all planes of motion. It is about the outcomes of exercises that we can perform.


For example, a squat can be performed with the body in any plane of motion. It includes movements such as bending, reaching, squatting, and more. A full-body mobility exercise is a dynamic warm-up that prepares the body for various activities.


Upper Body Mobility Exercises


Upper body exercises involve the stretching of upper body joints. Hold each joint and give a gentle stretch for thirty seconds. Constantly repeat each exercise three times on both sides. It includes:


  • Neck Stretching

  • Shoulder Stretching

  • Tricep Stretching

  • Wrist Stretching

  • Thoracic Rotation

  • Yoga

Lower Body Mobility Exercises


Lower body exercises focus on the stretching and mobility of the lower body. If you are chair bound, you can also perform them. Hold each position for thirty seconds. It includes:

  • Hip Circles

  • Lunges

  • Squats

Why are mobility and durability exercises important?


Mobility exercises are important to your body because they improve your range of motion, which is essential for overall health. For example, mobility exercises can help you break them up and keep them loose if you have tight muscles in your back or neck.


Flexibility exercises are essential for your body. They increase the range of motion in your joints and muscles, which helps you perform everyday tasks more efficiently. Using a massage ball trigger point will help you in body recovery.


Whenever performing mobility exercises, always remember the following:


  • Perform mobility exercises at the beginning of the workout as it helps to lose joints and reduces the chances of injury.

  • Always target specific muscles and plan your workout according to them.

  • Plan to do high repetitions with low or no weight.

  • Always perform exercises within the pain-free range of motion

  • Perform all exercises of at least 15 minutes and a maximum of 45 minutes.

How can I improve my flexibility with reduced mobility?


The importance of flexibility in case of reduced mobility is paramount. It helps to maintain hip and lower back stability, muscle strength, and control, which reduces the risk of injury. The five most effective exercises include:

  • Weight lifting

Weightlifting exercises have been known to help with joint mobility for decades now. Many people have reported that they feel better and more flexible after they begin lifting weights regularly.


This is because weightlifting increases flexibility in joints, which means that you can move more quickly in your joints. When we lift weights, it causes our muscles to contract harder than they usually would.

  • Stretch out the muscles

Stretching keeps your muscles flexible, strong, and healthy. We need that flexibility to maintain a range of motion in the joints to ease movements. Without it, the muscles are tight and painful.


Then, when you call on the muscles for the activity, they will likely be vulnerable and cause pain when extended. That increases the risk of joint pain, strains, and muscle damage. So, always remember to stretch your muscles.

  • Water Exercises

Water exercises are an essential fitness program for anyone who wants to improve joint mobility. They can be done in the pool, on land, or in water, and they are a great way to increase your range of motion.


Water exercises help you work on your hips, knees, and ankles and can help you get rid of any pain or stiffness that may be holding you back from doing the things you love. You can do water exercises if you need to learn how to swim.

  • Chair Exercises

Chair exercises can help relieve common joint problems such as arthritis and tendonitis. These exercises can also help you maintain the flexibility in your joints that you already have. Chair exercises like chair step-ups are the best for kids and adults.


It strengthens your glutes, hamstrings, quadriceps, and calves while increasing hip mobility and stability. They also help improve balance and coordination, which are essential for physical and mental health.

  • Massage

The joints are not the only parts that rely on massage for their flexibility; the tendons, ligaments, and cartilage in surrounding areas also need massages to stay healthy and strong.


Massage is a beautiful way to increase the mobility and flexibility of your joints. Massage can also help relieve pain in any part of your body that needs it. You can use a spiky massage ball and massage ball trigger point to ease knots.


These reduced mobility workouts can help improve function while minimising the risk of injury or further damage to your joints.


How can I improve my body mobility?


Body mobility can improve quickly by performing exercises with the help of tools. Like a "massage ball, spiky" helps to heal body muscles by increasing blood flow. It also helps increase the range of motion by reducing scar tissue buildup.


If you are suffering from back pain, you can use a "massage ball trigger point" as it helps to relieve sore muscles and enhances blood flow. It also reduces tension in the muscles and hence aids in myofascial release.


After Workout Stretch
After Workout Stretch

There are several exercises after which you use these balls to get relief from trigger points and knots.


1. In strengthening exercises, build your core muscles.


2. You can perform exercises focusing on the lower body, like running or jumping rope.


3. Incorporate other forms of exercise like walking or swimming into your routine.


Final Verdict

As we age, mobility and flexibility will naturally go downhill. It is important to work these areas back up to the level of the younger person in our mind. You can perform chair exercises or stretch. The best of all is massage therapy, which is pretty accessible, free, or inexpensive.


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