5 Mobility Exercises for Adults Over 40
Stay agile, prevent injury, and improve your lifting form with these daily mobility drills designed specifically for aging joints and muscles.
Mobility is the unsung hero of fitness. It's the difference between feeling stiff and achy when you wake up and moving with ease and grace. As we age, our connective tissues lose elasticity, making dedicated mobility work essential.
The Big Five
- Cat-Cow: This classic yoga flow is fantastic for spinal mobility and relieving tension in the lower back.
- Thoracic Spine Rotations: Sitting at desks all day leads to a hunched upper back. T-spine rotations open up the chest and improve posture.
- Hip Flexor Stretch: Tight hip flexors can cause lower back pain and inhibit your glutes. A kneeling hip flexor stretch is a daily must-do.
- Ankle Dorsiflexion: Poor ankle mobility affects your squat depth and walking gait. Spend a few minutes stretching your calves and Achilles tendons.
- Shoulder Dislocates: Using a resistance band or broomstick, this exercise takes your shoulders through their full range of motion, improving overhead pressing and posture.
Spend just 5-10 minutes a day on these movements, and you'll notice a profound difference in how your body feels and performs.
How to fit these into your day
Use the five moves as a warm up before strength work, or on their own each morning. Do 5 to 8 slow reps of each and breathe through the end of the movement. Stop if you feel pain rather than a stretch. Our coaches can check your form at a free Starting Point Session.
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