Being mobile and flexible are essential for overall physical health and can help with a wide range of physical therapy and health issues. Poor flexibility can lead to pain in your joints and muscles, as well as decreased balance and mobility. To help improve your physical health, here are five exercises that you can do to improve your mobility and flexibility.
Foam rolling is an effective way to warm-up and work on improving range of motion before any kind of exercise. Foam rolling helps to release muscle tension and helps to prevent injuries. You can use a foam roller on all parts of your body, focusing on tight muscles and connecting tissue.
Bridges are a great way to strengthen your core and hips, as well as help improve your flexibility. Lie on your back and bring your knees up to a 90-degree angle, with your feet flat on the floor. Slowly lift your hips off the floor and hold for at least 5 seconds, then release. Make sure to keep your core tight and your glutes activated throughout the exercise.
Cat Cow Stretches
Cat cow stretches are a yoga-inspired exercise that will help you increase the range of motion of your spine. On all fours, start by inhaling and arching the back, like a cat, while at the same time squeezing the shoulder blades back. Then, exhale and round your spine, like a cow. Repeat 5-10 times.
Hip circles are a great way to stretch the hips and thighs. Lie on your back with your knees bent and feet flat on the floor. Move your knees in a circular motion, alternating each direction; clockwise and counterclockwise. Feel free to add isometric contractions to add resistance to the exercise.
Wall sits are a great way to improve your balance and can help to increase the range of motion in your legs and hips. Stand with your back against the wall and make sure both feet are firmly planted flat on the floor. Slowly slide down the wall until both your knees and hips are at 90-degree angles. Hold for 10-15 seconds and then slowly return to a standing position.
Incorporating these exercises as part of your physical therapy and health routine can help you improve your flexibility and overall mobility. It is important to talk with your healthcare provider before doing any physical activity to make sure it is appropriate for your needs.