Touch your toes! Six fast, easy ways to improve your mobility – and live a longer life
Poor mobility can have a huge impact on your longevity as well as how you feel day to day. Here are simple exercises to make you more flexible.
Why Mobility Matters
Mobility is essential for a good quality of life. It affects our ability to perform daily tasks and can even be correlated with early death. In a study conducted by Brazilian researchers, participants who were unable to sit on the floor and stand up without support were more likely to die earlier. So focusing on improving mobility is crucial for longevity.
However, the good news is that anyone can work on their mobility, regardless of their age or fitness level. The key is to practice exercises that push your range of movement to the limit, gradually increasing your flexibility over time.
Roger Frampton, a mobility coach, emphasizes the importance of "usable flexibility" – the ability to be flexible without sacrificing strength. By finding a balance between strength and flexibility, you can enhance your mobility and overall physical performance.
Exercises to Improve Mobility
1. Sit cross-legged: Sit against a wall with one foot on the opposite thigh, trying to close the gap between your lower back and the wall. This exercise helps improve your cross-legged sitting posture and also highlights any slouching caused by sitting at a desk.
2. Do a wall sit: Lean against a wall with your legs bent at a 90-degree angle, as if sitting on an invisible chair. This exercise strengthens your glutes and improves balance. Start by holding the position for short intervals and gradually increase the duration.
3. Touch your toes: Begin with leg elevated hinges, where you hinge towards your front heel with a straight back for 30 seconds on each leg. Progress to hip hinges and split stance hinges to further improve flexibility. This exercise targets the hamstrings and lower back, enhancing your ability to touch your toes.
Additional Tips for Mobility
Apart from specific exercises, there are other habits you can adopt to improve your overall mobility:
- Sit properly in a chair: Avoid slouching and try to sit on your legs rather than your buttocks. This promotes a straight back and improved posture.
- Stretch at your desk: Perform simple stretches at your desk to relieve tension, particularly in the shoulders. Clasp your hands behind your back and pull them downward to release tightness.
- Stand without holding on to anything: Practice standing without support on public transport to engage your core and improve balance. This exercise challenges your stability and coordination.
