For fitness professionals, mobility work has always been a vital part of a well-rounded exercise routine. But when I start working with clients, many of them aren’t sure what it is.
Mobility refers to the ability to move freely and safely when performing daily activities, which is something we all need to make a priority, especially as we age. Mobility exercises are designed to help increase a joint’s range of motion, which in turn, helps strengthen the joint and prepares it for movements that are performed outside of your “comfort” or “safe” range.
This is especially important for walkers, since ankle and foot injuries are extremely common. We’ve all twisted or “rolled” our ankle at some point — often during seemingly harmless activities! Improving ankle mobility allows you to move the joint through its full range of motion, which decreases the chances you will experience pain and injury when walking, exercising or going about your normal daily activities.
The great thing about ankle mobility exercises is that you can do them anywhere — like while standing in line or when cooking dinner. They also make a great addition to a warm up before you walk. Here are a few of my favorite ankle mobility exercises to try:
Downward facing dog
Start in a plank position with your shoulders over your wrists. Pull your naval in toward your spine and reach your butt up toward the ceiling. Form a “V” with your body with your heels reaching down toward the ground. (It’s OK if they are off of the ground.) Pedal your feet one at a time, reaching each of them down toward the ground. Pedal 10 times, then rest.
Broken toe pose
Start on the ground on your hands and knees. Lift your feet and tuck your toes under so that they are pressing down into the mat. This may be enough of a stretch! Hold for 10 seconds, release, then repeat 2 more times. If you can use more of a stretch, sit back on your heels so that you are resting your weight on the balls of your feet, not…
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