Joint mobility is a fundamental aspect for an optimal quality of life. Age is primarily responsible for our joints losing range of motion. Although sedentary lifestyle, injuries or pathologies such as arthritis and osteoarthritis also influence.
To prevent the joints from losing mobility, as well as to gradually recover it if they are already somewhat rusty, it is essential to carry out exercises to work them out and get them in shape. The following movements focus on recovering mobility in the joints of older people. The ideal is to perform several repetitions of each of them, but it is convenient to start little by little and increase them as resistance is gained.
This exercise is commonly practiced in Pilates and is perfect for spine mobility. It also helps strengthen the shoulders and wrists. Stand with your hands resting on the floor at shoulder height, arms stretched out and knees resting on the floor at hip height. Hunch your back up, turning your head down, looking at your navel, like a cat when it bristles its spine. Then relax the entire spine by curving it downward and raise the head again, like the relaxed posture of a cow.
Standing, open your legs slightly outside the width of your hips and place your arms on your hips. Now, tilt your hip to one side and to the other alternately.
You can also do rotations drawing circles with the hip to both sides, as well as tilt the pelvis forward and backward.
Sit on the floor with your legs stretched out. If your back hurts, sit on a cushion so that the curvature of the spine is more relaxed. Then alternately bend each knee toward your chest.
Clench your fists and slowly rotate your wrists to one side and to the other, drawing a circle. Another exercise is to stretch the palms of the hands and rotate the wrist up and down, which also helps to stretch the fingers.
There are two very simple exercises with which you will improve the mobility of your ankles. One is simply to draw circles in the air with the feet rotating the ankles.
Another option is to stand on your toes with one foot alternately, alternating your weight from one foot to the other.
Stand up and draw wide circles with your arms outstretched. First both forwards, then both backwards. Finally, alternately as if you were swimming.
To improve neck mobility, slowly rotate your head in wide circles in both directions. Then, turn it up and down as if you were nodding. Repeat sideways as if you were shaking your head. Finally, tilt it to both sides, bringing the ear to the shoulder.
