Have a stiff neck? Sore wrists? Struggle to pick things off the ground?
You might be losing some of your mobility, which is your ability to move your joints through their full range of motion without restriction. Think of it as flexibility plus strength. And it’s particularly important to maintain as you age.
Physical therapists have long helped patients with mobility, often offering specific exercises to target a particular joint. But gyms and specialists are increasingly offering workouts aimed at increasing overall mobility. In the best case, they can prevent stiffness before it happens.
The approach can be transformative. When Stephen Rawson, a software engineer in Maui, was in his late 30s, he started experiencing debilitating neck and back pain. Daily tasks like taking out the trash, walking his dog and washing dishes became almost unbearable.
Mr. Rawson turned to Melissa Plemmons, a personal trainer at Deep Relief//Peak Performance Athletic Training Center on Maui, who specializes in mobility and gave him a series of tests. He now does around 30 minutes of mobility work a day, in addition to a weekly specialized gym class. Daily activities no longer cause him pain and he’s returned to surfing.
Whether you’re a professional athlete or an office worker, you need to think about maintaining mobility, said Ms. Plemmons, who developed Mr. Rawson’s workout.
“Our bodies weren’t meant to be in one position for hours day after day. And when they are, the muscles and joints get tight and stiff,” she said. “But you can work to undo those effects.”
Here is a short workout designed by Ms. Plemmons to stay limber.
Overview
What you’ll need
How often
To see the quickest benefit, try these exercises every day for two to four weeks. When you start to see improvements, you can drop down to every other day. But it’s important to do the exercises regularly to maintain the progress you’ve made. Think of it like flossing your teeth, Ms. Plemmons said. If you don’t, she added, you will likely see your stiffness return.
If you’re short on time, she recommended sprinkling them throughout your day.
“Even five minutes a day can help you move better,” she said.
Adjust for you
After you’ve performed the workout for two weeks to a month, you can modify the workout to only include the exercises that are most difficult for you.
Chin tucks
Repetitions: Four to five
Good for: This exercise creates extension in the neck and helps undo “tech neck,” caused by extended periods of looking down at a phone.
Sit in a chair and pull in your chin, as if you’re trying to give yourself a double chin. As you move your chin back, feel your neck stretch upward. Hold for 10 seconds and work up to 30 seconds. You can perform this lying down or standing, if you prefer. Ms. Plemmons does it in the car at stop lights.
Wall four-way wrist stretch
Repetitions: One per side
Good for: This stretch is for anyone who uses their hands a lot, whether typing or styling hair.
Stand so your right hip faces a wall. Step an arm’s distance away. Extend your right arm so your hand is flat against the wall, slightly below your shoulder, with your fingers splayed and pointing up. You should feel a stretch through your wrist and upper biceps.
Reposition your hand so your fingers point to 2 o’clock, then 10 o’clock and continue counterclockwise to 6 o’clock. If you can’t keep your palm flat against the wall for the last position, use your opposite hand instead of the wall, gently pressing your fingers toward your body. Hold each position for 20 to 30 seconds, spending more time in the positions that feel tight. Switch arms.
Seated thoracic spine rotations
Repetitions: Three per side
Good for: This is an easy exercise to practice if you’re stuck at a desk, as it targets the mid back.
Sit tall in your chair with your feet pressed firmly on the floor directly below your knees. Cross your arms over your chest or place them behind your head. Inhale and lengthen through your spine. On the exhale, rotate to the right, keeping your neck long and your hips forward.
When you get to your end range, inhale, then exhale and try to twist a little farther. Then tip your right elbow toward your right hip. Take two to three breaths. Bring your right elbow up and unwind to center. Repeat on your left side.
Glute bridge spinal roll-ups
Repetitions: Five to 10
Good for: This exercise help the spine become more mobile.
Lie on your back with your knees bent and your feet on the floor, hip-width apart. Extend your arms by your sides, palms facing down. Your fingertips should brush the backs of your heels. Engage your core and slowly roll your spine off the floor all the way to the top of your shoulders. Aim to create a 45-degree angle from your shoulders to your heels; this is not a backbend. Return slowly to the floor.
Half kneeling kettlebell front lunge to side lunge
Repetitions: Two to three
Good for: This exercise works hip extension and flexion, plus ankle and shoulder mobility.
Start in a low forward lunge, with your left knee bent on the floor below your left hip and your right foot forward over your ankle. Hold a kettlebell or water bottle behind your back to bring your shoulders back and down while stretching your chest. Move your right knee over your right ankle until you feel a stretch in your left hip flexor (not shown in the video). Hold for 30 to 60 seconds.
Next, step your right foot out to 45 degrees (as shown in the video) and repeat. You should feel a stretch in your right inner thigh. Hold for 30 to 60 seconds. Repeat with your left foot forward.
Inchworms
Repetitions: Two to three
Good for: This drill works on hamstring flexibility, wrist mobility, back extension and shoulder stability.
Stand with your feet hip-width apart. Hinge forward to bring your hands to the floor. (It’s OK to bend your knees.) Walk your hands forward until they are below your shoulders in plank pose. Drop your knees to the floor, bend your elbows and then lower your torso to the floor.
Press your hands into the floor and bring your chest up into a back extension. Lower. Push up to a plank, using your knees for assistance if needed. Press your hips up and back to downward-facing dog. Walk your hands slowly to your feet, keeping a soft bend in your knees. Slowly roll your spine up.
