Generally speaking, mobility is the ability to move freely and pain-free through a full range of motion, with strength and stability.
The following is a general and basic list of five movements that can contribute to whole body mobility.
This is not specific advice, but will assist with movement capacity and won’t aggravate any previous injuries or soreness.
- Ankle circles – Lying on your back on the bed, grab underneath one knee with your hands taking the weight of the leg. Hold this position and draw circles with your ankles in both directions. Make 10 circles in each direction. Repeat.
- Gluteal stretch – Lying on your back on the bed, grab underneath one knee with both hands. Pull the knee (within limits of tightness and movement) towards your opposite shoulder and hold for 10 seconds. Repeat twice on each side.
- Lumbar rocks – Lie on the bed with legs bent and fee on the bed. Rotate knees from side to side, trying to keep the lower back on the bed. Do 10 on each side for two rounds.
- Thoracic rotations – Sit on the edge of a chair or the bed and place crossed arms in front of the chest (genie position) Rotate both arms left and then back to the middle and then right and back to the middle. Rotate through the upper spine and follow your arms with your eyes. Do six repeats each way for two rounds.
- Shrugs – Sit on the edge of a chair or the bed and raise your shoulders towards your ears and then roll them backwards and down into the spine. Relax and repeat. Do this 10 times for two rounds.
These exercises are generalised and of low intensity and can be performed daily for best results. They will improve mobility within reason, however specific movements that you have difficulty with can be improved with specific therapy.
Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au