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Get Moving! Part 2 - Six Challenges to get you started!

Updated: Feb 11, 2022

There is no time like the present for you to get your body moving!

Welcome back! I am so pleased you returned for another round of mobility exercises. It is a testament that you returned to continue moving your body. Be honest you feel different. Incorporating mobility exercises into your daily routine allows you to age gently. I plan on aging gently and being active

 

Individuals stretching for success
Good by Stressing, Hello Stretching

 

Challenge #1 Good Things Come to Those Who Squat

The dreaded squat. You didn’t really think you’d get through this challenge without squats, did you?


Enter the Sumo Squat

This version is great for increasing awareness and mobility around the hip, pelvis, knees, and ankles.

  • Sumo Squat

  • Begin with your feet a bit wider than hip-width apart and your toes facing outward at about 45 degrees.

  • Drop your hips into a squat position, so your knees track with your ankles/feet.

  • As you move up and down, don’t push your butt too far back, like you would in a normal squat. Instead, keep your shoulders and hips in a vertically-aligned position as you move from top to bottom.

*Tip: If you’re new to the move, try holding onto a band or rope in front of you for stability.

Challenge #2 Keep Your Knees Healthy

Our knees see a lot of action as we age. Joints like the knee are often taken for granted until they are injured. By maintaining mobility, you can prevent injury.

Heel Slides helps move your knee from all the way straight to all the way bent.

  • While lying on your back, simply slide your heel up, maintaining contact with the floor, so your knee bends.

  • Allow your knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position.

  • Perform 10 repetitions.

We all need to maintain mobility as we age, as being mobile is a crucial aspect of being healthy and compromised mobility increases the risk of injury.


Mobility training can improve the range of motion of joints and muscles, assist in improving posture, and alleviate everyday aches and pains.


Taking as little as 10 minutes a day can help improve mobility over time. Now, I know you can find 10 minutes in your day. Now Get Moving!


Challenge #3 The small joints need attention to.

At this point, we’ve covered joint mobility that supports the large muscles of the body. I want to change the focus now to the smaller joints, which are just as important, but often overlooked. The health of the wrist, for example, can

directly impact your grip strength.


The wrists are a complex joint full of bone, ligaments, connective tissue, muscles, and nerves. Unlike the knee joint, which only has flexion and extension mobility, the wrists also move from side to side with adduction and abduction.

Here are your moves for today’s challenge:


Wrist Rotations

  • Wrap your fingers together and move your wrists around in every possible direction.

  • Hold any position that feels a little tender/limited for a few seconds.

  • Repeat often throughout the day.

Prayers

  • Stand up and place your hands together in front of you, as if in prayer.

  • Maintaining contact between your hands, lower them as far as you can.

  • The longer you can keep your hands together, the better you’ll stretch the wrists.

  • At the bottom, reverse things so that your fingers point downward, and your hands remain together. Come back up.

Static Holds

  • Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

"Most people fail, not because of lack of desire. but because of lack of commitment." ~ Vince Lombardi

Challenge #4 You've Come this Far. Keep Going!