Mobility is the ability of joints to move freely through a full range of motion without pain or discomfort1. It isn’t just for athletes or those getting ready to work out or play sports. It’s essential to everyday living from getting out of bed, walking up a flight of stairs, getting in and out of a car, or carrying groceries. Improving your mobility also helps to prevent injuries and falls as your body ages.
Mobility exercises are particularly important with the colder weather. During winter people tend to be less active, with longer periods of inactivity. Combined with colder temperatures that can cause muscles to tighten and become stiff, this can lead to an increased risk of injury2. Regular mobility exercises can help counteract this by promoting blood flow and preparing the joints for a range of motion3.
Whether it’s 5 minutes in the morning, during your lunch break, or before bed, here are some mobility stretches to warm up anytime this winter.
- Shoulder Rolls: Stand with your feet shoulder-width apart with your arm resting by your sides. Slowly raise your shoulders up to your ears and roll them backwards until you are back to starting position. Do this for about 30 seconds then change directions. You can also do this while seated.
- Arm Circles: Now your shoulders are warmed up, continue standing with shoulder-width apart feet extend your arms out to the sides. Rotate your arms in small circles, gradually increasing the size of the circles. Do this for about 30 seconds in each direction. If you are seated, ensure that there is space to extend your arms out to the side and draw circles.
- Neck Rolls: You can do this standing or seated. Gently lower your chin towards your chest and slowly roll your head to one side, then to the back, and finally to the other side in a smooth motion – like you are drawing a circle with your head and only as far as your neck can comfortably go. Repeat for about 30 seconds, then switch directions.
- Hip Circles: Stand with your hands on your hips, lift one leg and make slow circles with your foot for about 15 seconds, switch directions for another 15 seconds. Then repeat with your other leg. For stability, you can hold onto a sturdy and stable chair or surface or keep both your feet on the ground and move your hips in a circular motion.
- Leg Swings: Hold onto a stable surface for support and swing one leg forward and backward in a controlled motion. Do 10 swings on one side, then switch legs. Remember to start slow, instead of sudden swinging movements – this will help prevent injury to your hips and hamstrings.
Remember to move slowly and gently, focusing on controlled movements to gradually warm up your muscles and joints. Make sure to chat to a health professional for the best approach to improving your mobility, especially if you are recovering from an injury.
