The Mobility Workout

Stiff neck? Sore wrists? Struggle to pick things off the ground? You might be losing some of your mobility – flexibility plus strength. And it’s particularly important to maintain as you age.

Gyms and specialists are increasingly offering workouts aimed at increasing overall mobility. In the best case, they can prevent stiffness before it happens. Melissa Plemmons, a personal trainer at Deep Relief//Peak Performance Athletic Training Center on Maui, who specializes in mobility. This is a short workout designed by Ms. Plemmons to stay limber.

To see the quickest benefit, try these exercises every day for two to four weeks. When you start to see improvements, you can drop down to every other day, or only include the exercises that are most difficult. If you’re short on time, sprinkle them throughout your day.

Chin tucks

4-5 Reps: Creates extension in the neck and helps undo “tech neck” caused by extended periods of looking down at a phone.

Sit in a chair and pull in your chin, as if you’re trying to give yourself a double chin. As you move your chin back, feel your neck stretch upward. Hold for 10 sec. and work up to 30 sec. You can perform this lying down or standing – or in the car at stop lights.

Wall four-way wrist stretch

1 Rep /side: If you use your hands a lot, whether typing or styling hair.

Stand so your right hip faces a wall. Step an arm’s distance away. Extend your right arm so your hand is flat against the wall, slightly below your shoulder, with your fingers splayed and pointing up. You should feel a stretch through your wrist and upper biceps.

Next, reposition your hand so your fingers point to 2:00, then 10:00, and continue counterclockwise to 6:00. If you can’t keep your palm flat against the wall for the last position, use your opposite hand instead of the wall, gently pressing your fingers toward your body. Hold each position for 20 to 30 sec., spending more time in the positions that feel tight. Switch arms.

Seated thoracic spine rotations

3 Reps /side: Targets the mid back for those who are desk-bound.

Sit tall in your chair with your feet pressed firmly on the floor directly below your knees. Cross your arms over your chest or place them behind your head. Inhale and lengthen through your spine. On the exhale, rotate to the right, keeping your neck long and your hips forward.

When you get to your end range, inhale, then exhale and try to twist a little farther. Then tip your right elbow toward your right hip. Take two to three breaths. Bring your right elbow up and unwind to center.

Glute bridge spinal roll-ups

5-10 Reps: Helps spine mobility.

Lie on your back with your knees bent and your feet on the floor, hip-width apart. Extend your arms by your sides, palms facing down. Your fingertips should brush the backs of your heels. Engage your core and slowly roll your spine off the floor all the way to the top of your shoulders. Aim to create a 45° angle from your shoulders to your heels; this is not a backbend. Return slowly to the floor.

Half-kneeling kettlebell front lunge to side lunge

2-3 Reps: Works hip extension and flexion, plus ankle and shoulder mobility.

Start in a low forward lunge, with your left knee bent on the floor below your left hip and your right knee forward over your ankle. Hold a kettlebell or water bottle behind your back to bring your shoulders back and down while stretching your chest. Move your right knee over your right ankle until you feel a stretch in your left hip flexor . Hold for 30 – 60 sec.

Next, step your right foot out to 45° and repeat. You should feel a stretch in your right inner thigh. Hold for 30 – 60 sec. Repeat with your left foot forward.

Inchworms

2-3 Reps: For hamstring flexibility, wrist mobility, back extension, and shoulder stability.

Stand with your feet hip-width apart. Hinge forward to bring your hands to the floor. (It’s OK to bend your knees.) Walk your hands forward until they are below your shoulders in plank pose. Drop your knees to the floor, bend your elbows and then lower your torso to the floor.

Press your hands into the floor and bring your chest up into a back extension. Lower. Push up to a plank, using your knees for assistance if needed. Press your hips up and back to downward-facing dog. Walk your hands slowly to your feet, keeping a soft bend in your knees. Slowly roll your spine up.