Summer is in full swing at Hickory Lane Villa in Omaha, Nebraska. Residents are excited to get out and enjoy everything the city has to offer, from Henry Doorly Zoo to Joslyn Art Museum. If you're a little stiff or less flexible than you used to be, now is a great time to incorporate mobility exercises into your daily routine. These exercises may help you increase your range of motion and improve your balance, ensuring you have the stamina to enjoy all Omaha has to offer during the summer.
To strengthen your lower body, you don't need expensive equipment or a lot of room to work out. You just need a simple chair. Doing chair squats can help you strengthen your glutes and the muscles in your legs, resulting in improved endurance as you get ready to enjoy your favorite summer activities. To perform this exercise, follow these steps:
Side bends are helpful for strengthening your core, which may improve your balance and stability. Strong core muscles make it much easier to maintain good posture, reach for objects above your head, bend over while doing chores and perform other activities. Follow these steps to perform side bends from the comfort of your assisted living apartment.
If you're worried about maintaining your mobility as you age, you may benefit from doing seated abdominal presses. This exercise also strengthens your core muscles, stabilizing your body and making you more flexible. Summer is a great time to work on your core, as you may be feeling a bit stiff after doing sedentary activities when it was cold outside. To perform a seated abdominal press, follow these steps:
Many activities require flexibility in the upper back, neck and shoulders. If you have reduced range of motion in these areas, you may find it difficult to clean your apartment, style your hair or hang up clothes in your closet, among other activities. Overhead reaches may help you increase the flexibility of your upper back and shoulders, improving your overall function. Here's how to do them.
A study published in The Journal of Physical Therapy Science indicates that marching in place regularly can help seniors improve their overall mobility. This type of exercise may be useful if you've been inactive for a while and need to ease back into regular physical activity. To get started, follow these steps:
Like the overhead reach, shoulder rolls improve flexibility in the shoulders and upper back. One of the advantages of this exercise is that it's gentle on the muscles and simple enough to do without assistance. To add shoulder rolls to your exercise routine, do the following:
Remember to check with your doctor before beginning any new exercise routine to make sure it's safe for you to perform these movements. If you still have reduced range of motion after performing these exercises regularly, ask your doctor if you might benefit from working with a professional physical therapist. A skilled physical therapist can guide you through a series of exercises and use other techniques to reduce pain, increase your mobility and improve your balance.