Mobility decreases with age – but it doesn’t have to

I’ve got a couple of anti-aging dynamic stretches for you in this post … all backed by science.

Research demonstrates that certain body parts naturally get less flexible as we get older – starting as early as our 30s and 40s (Medeiros et al., 2013).

Two major areas that don’t move as easily as we age are the trunk and shoulders.

The good news is if you stay physically active throughout all phases of life, this helps keep your mobility within healthy ranges. Study indicates that it is highly possible that a less active lifestyle starting at the first years of adult life and increasing in prevalence to middle age and then to seniority contributes to less flexible areas of the body (Medeiros et al., 2013).

It’s never too late to start! 2-3x weekly participate in a resistance training program that works through large ranges of motion, as well as, practice specific flexibility and mobility exercises that can help you feel more limber. Pilates on the apparatus addresses both strength and flexibility in every session :)

Addressing your mobility can potentially help you avoid/decrease shoulder and back pain/injuries.

Below I have two quick and simple mobility exercises that are designed to help you restore range of motion through the shoulders and trunk.

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!

REFERENCE:
Medeiros HB, de Araújo DS, de Araújo CG. Age-related mobility loss is joint-specific: an analysis from 6,000 Flexitest results. Age (Dordr). 2013 Dec;35(6):2399-407. doi: 10.1007/s11357-013-9525-z. Epub 2013 Mar 27. PMID: 23529505; PMCID: PMC3824991.