Engaging in everyday tasks with ease and independence greatly enhances your quality of life.
What’s more, many of these movements offer versatile applications.
It’s particularly effective for strengthening both internal and external rotation of the hips.
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As you advance, it’s possible for you to explore various modifications to challenge your abilities.
Start seated with your knees bent and your feet flat.
Hold briefly, feeling the stretch.
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Keep alternating sides, focusing on maintaining good posture and engaging your core throughout the movement.
Complete three sets of five to 10 reps per side with 60 seconds of rest between sets.
Start by placing your hands under your shoulders and aligning your knees under your hips.
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Perform two to three sets of 10 to 15 reps.
Aim to hold each position for two to three seconds.
Start standing with your feet hip-width apart.
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Relax your neck, and allow your head to hang heavy.
Hold for 30 seconds to a minute, breathing deeply.
To release, slowly roll up through the spine to return to standing.
Perform three rounds of 30 to 45-second holds.
10 Functional Strength Exercises To Boost Mobility as You Age
Thread-the-Needle
Thread-the-needle introduces another multi-beneficial mobility exercise.
Focus on breathing deeply and maintaining proper form throughout the stretch.
Complete three rounds per side with 30 to 60-second holds.
This versatile exercise combines active muscle engagement with mobility, making it an excellent addition to any workout routine.
Start by lying face down and reaching your arms overhead.
Keep your head neutral and your arms off the ground.
Return to the starting position with control, and repeat the motion for the desired repetitions.
Complete two to three sets of eight to 15 reps with 60 seconds of rest between sets.
