As we age, our muscles begin to lose strength. That’s because we lose collagen, not only in our skin, but also in our ligaments and tendons, which is a natural part of the aging process. Over time, the cells responsible for building tissue become less efficient, leading to a loss of elasticity and increased stiffness in the ligaments.

To counteract that, you need to practice daily movements to help you stay flexible. Although there is no universal standard for range of motion, it helps to take note what your body can and can’t do. For example, it is vital to monitor changes in your range of motion. For instance, you might notice that your right shoulder doesn’t go back as far as your left one, or your left knee is stiffer than your right.

Once you identify your weak points, you can implement exercises that can improve your mobility. In many cases, some women might be adamant about practicing movement exercises because they haven’t done them before. Nevertheless, without strength training, your body loses mobility faster. Practicing daily exercises and stretches will challenge your muscles to maintain their flexibility and mobility. Below are a few exercises you can do to maintain your mobility.

Hamstring Stretch
The hamstring muscle runs along the back of the upper leg. To stretch the hamstring muscles, do the following:

Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.

Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.

Gently straighten your left leg until you feel a stretch along the back of your left thigh.

Hold for about 30 seconds.

Switch legs and repeat.

Wall Four-Way Wrist Stretch
This stretch is ideal for anyone who uses their hands a lot, whether typing or styling hair.

Stand so your right hip faces the wall.

Step an arm’s distance away.

Extend your right arm so your hand is flat against the wall, with your fingers splayed and pointing up.

You should feel a stretch through your wrist and upper biceps.

Reposition your hand so that your fingers point at 2 o’clock, then 10 o’clock, and continue counterclockwise to 6 o’clock.

Hold each position for 20 to 30 seconds.

Improve your Posture with Pilates

Pilates is a great way to strengthen your core. Try this exercise at home to build your core, improve your spinal mobility, and stabilize your pelvis.

Half Rollback
For this exercise, you will need a mat.

Sit tall with your knees bent and your feet on the floor.

Your fingertips must rest on the backs of your thighs.
As you inhale, curl your tailbone under, round your back, and lower your torso toward the mat, allowing your arms to extend.

Keep your shoulders away from your ears and tuck your chin.

As you exhale, return to sit up tall, lengthening your spine at the top.

David Messiha | Staff Writer