8 Mobility Exercises for Longevity and Joint Flexibility

Whether you’re going for a run, hiking on the trails, or just working up a sweat in the gym, mobility is what allows your body to perform any of those movements. Mobility includes range of motion (ROM), coordination, balance, strength, and stamina; it also helps prevent falls and injuries.

“A lot of times, people don’t realize how important mobility is until they potentially deal with an injury or until they lose it,” Winnie Yu, a physical therapist based in New York City, New York, told Outside. But taking a more proactive approach to mobility, Yu says, can boost longevity.

What’s the Link Between Mobility and Longevity?

According to Yu, every joint naturally has lubrication that allows it to move freely, but as we grow older, we can start to lose some of that lubrication, which means movements may not feel as smooth as they used to. She adds that if we don’t actively use our bodies through the full range of motion (one important aspect of mobility) available to us, we can diminish our ability to control them within that range. And that can set the stage for aches, pains, and even injuries when attempting everyday tasks.

By working on your mobility (through comprehensive exercise, including but not limited to ROM work), you can improve how well your body functions as you get older and support healthy longevity, Yu says. The best way to do this? Doing exercises that expand your range of motion. Below are eight mobility moves that target the neck, shoulders, chest, hips, and back. Here’s how to do them.

8 Mobility Exercises to Help You Live Longer

These moves are gentle on the body, so you can do them every day or multiple times a day. Yu suggests starting and ending your day with them. You can also do them as a warm-up before working out, she says.

Do ten to 12 reps of each move, for two to three total sets. Focus on performing slow, controlled movements.

1. Cat Cow

This yoga move is a great way to stretch your neck and spine. As you do it, move slowly.

How to Do It:

• Get on all fours with your shoulders over your wrists and hips over your knees.
• Slowly inhale, and as you exhale, round your spine, and drop your head toward the floor to come into Cat.
• Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back to come into Cow. This is one rep.
• Repeat for 10 to 12 reps.

2. Sidelying Open Book

This is a thoracic (upper back) mobility/rotation exercise, which supports neck and shoulder movement and load sharing. Focus on keeping your hips stacked the whole time.

How to Do It:

• Lie on your right side with knees bent to 90 degrees and left leg stacked on top of right. Place your right hand on your left thigh, and cup your left arm behind your head. This is the starting position.
• Keeping your legs still and your left arm behind your head, rotate your upper body to the left. Pause when your left arm gets close to the ground, then return to the starting position.
• This is one rep.
• Do 10 to 12 reps.
• Switch sides and repeat.

3. Windshield Wipers

This exercise improves lower back rotational ROM, which supports mobility. Take this at a slow, controlled pace and make sure you’re not pushing into any pain, Yu says.

How to Do It:

• Lie on your back with your knees bent, feet planted on the floor, and arms resting by your sides.
• Keep your upper back pressed into the ground as you drop both knees to the left. Pause for a moment, then drop both knees to the right. This is one rep.
• Continue this pattern, alternating sides, for 10 to 12 reps.

4. Windshield Wipers Figure 4

This move is a variation of the Windshield Wipers exercise and targets your outer hip muscles as well as your lower back, Yu says. As long as you don’t feel pain, focus on going to your end range of motion on either side as you rock side to side, she says.

How to Do It:

• Lie on your back with your knees bent, feet planted on the ground, and arms spread wide to either side.
• Cross your right ankle over your left quad. Keeping your upper back pressed into the ground, drop both knees to the left. Pause for a moment, then drop both knees to the right. This is one rep.
• Continue this pattern, alternating dropping your knees down to each side, for 10 to 12 reps.
• Now cross the left ankle over the right quad, alternating dropping your knees down to each side for 10 to 12 reps.

5. Side Bend Stretch

This move stretches your chest and upper back. If placing your hands behind your head doesn’t feel great on your shoulders, Yu suggests reaching each hand across your chest, placing each on the opposite shoulder, and performing the move from there. (If you struggle with balance, do this stretch from a seated position, Yu says.)

How to Do It:

• Stand tall with your feet hip-distance apart. Clasp your hands behind your head and point your elbows outward.
• Bend at the waist and tip your torso to the left. When you feel a stretch on your right side, stop and come back to standing.
• Now repeat on the other side. This is one rep.
• Continue alternating sides for 10 to 12 reps.

6. Cervical Flexion/Extension

This stretch is great for boosting neck mobility, which is something most of us probably don’t think about often, but is really important for longevity, since limited neck mobility can increase fall risk, Yu says. It can also help reduce tech neck symptoms, which can compound over decades.

How to Do It:

• Sit with your back straight and chest lifted.
• Bring your chin down towards your chest and hold for a few seconds.
• Lift your chin up towards the sky and hold for a few seconds. This is one rep.
• Do 10 to 12 reps.

7. Cervical Alternating Rotation

This move boosts neck mobility. If you can move your head 90 degrees to each side (bringing your chin directly over each shoulder), you’re in the optimal range of motion for your neck.  However, many people fall short of that range, Yu says. This exercise will help you widen that range.

How to Do It:

• Sit or stand with your back straight and chest lifted.
• Rotate your neck to look over your right shoulder. Hold for a few seconds.
• Rotate your neck to look over your left shoulder. Hold for a few seconds.
• Optional: Intensify the stretch by gently pressing your hand against your cheek to guide your neck towards your shoulders.
• This is one rep.
• Do 10 to 12 reps.

8. Cervical Lateral Flexion

This is another stellar stretch for improving neck mobility. A common mistake is to flex or extend your neck (for example, by bringing your chin to your chest), Yu says. Avoid that by making sure your nose generally stays facing forward as you do your reps.

How to Do It:

• Stand or sit with your back straight and chest lifted.
• Drop your left ear to your left shoulder. Hold for a few seconds, then switch sides. This is one rep.
• Optional: Intensify the stretch by gently pulling the top of your head to bring your ear closer to your shoulder. Do 10 to 12 reps.

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