Five Must Know Exercises for Maintaining Strength and Mobility

Mobility exercises have become a crucial part of healthy body maintenance in a culture where we spend so much of our time sitting. Even if you have a job where you are moving around more, opening an athletic workout with the right mobility exercises, paired with stretching, can greatly reduce your risk of injury. When we have low back pain or other chronic pain, these types of exercises become even more essential.

Let’s look at 5 simple exercises that can help you stay strong and keep your body’s motions fluid. Do 8 reps for each side of your body for all but the “abs” exercise, which involves 8 reps total. Remember to be careful with these exercises. As general pain experts, and the top clinic in Atlanta for knee physical therapy, we urge you to respect your range of motion.

 

Ankles

  1. Facing a wall, place your right foot 1 inch from the wall; then place your left foot about 18 inches back from your right foot.
  2. With your heel remaining on the ground, move the right knee forward against the wall.
  3. Return to step #1.

 

Thoracic Spine

  1. Lie on your right side, with a foam roller about a foot in front of you.
  2. Move your left knee toward the roller until it’s just above the hips, resting on the roller.
  3. Be aware of your body’s limits with the remaining steps; for consultation, seek a pain clinic or other medical facility.
  4. Stretch out your right arm completely, reaching upward toward the ceiling.
  5. With your left arm fully extended, take your thumb and alternate touching it to the ground behind your back and to your left knee.

 

Hips & Hamstrings

  1. Stand with your feet placed in line with your shoulders.
  2. Bend at your waist, touching and holding your toes (if possible).
  3. Keeping hold, bend your knees until you are resting on your heels, then come back to the position described in step #2.

 

Abs

  1. Lie face down.
  2. If you suffer from low back pain or other chronic ailments, proceed with caution.
  3. Push yourself up into a push-up stance.
  4. Once your arms are extended, start taking tiny steps forward, keeping your hands in the same spot.
  5. When your feet get to your hands, start “stepping” forward with your hands until you are back in the position described in step #2.

 

Hips & Spine

  1. Stand with feet in line with shoulders.
  2. Take your left leg, move the foot forward, and bend the leg until you are in a lunge.
  3. Extend both of your arms above your head.
  4. Bring your arms back to your sides.
  5. Step your right foot forward, returning to the position in step #1.

 

Mobility and strength don’t arrive by themselves. As with a car, general and routine maintenance keeps your system flowing properly. You don’t need to figure this out by yourself, either. If you are suffering, diagnosis and treatment at an integrative, cross-disciplinary pain clinic can greatly enhance your recovery. Call us now at Atlanta Medical Clinic to receive an evaluation and craft a unique plan for treatment.