Standing Workouts: 5 Easy Routines to Revitalize You and Boost Your Vitality as if You've Shaved Off 20 Years
In a world where maintaining mobility and balance becomes increasingly important as we age, Dr. Milica McDowell, a doctor of PT, exercise physiologist, and VP of operations at Gait Happens, has highlighted five essential standing mobility exercises. These exercises mimic the position of the body during daily activities and offer numerous benefits for overall posture and balance.
First on the list is the Pelvic Tilt exercise. This exercise involves rolling your pelvis forward and back while keeping your spine and hips still. By doing so, you're mobilizing your pelvis, which helps counteract the effects of prolonged sitting.
Another crucial exercise is the Ankle Dorsiflexion. This move provides a gentle stretch in the calves by moving your ankle upward towards your shin, improving ankle flexibility and stability essential for walking and balance. It's important to note that during this exercise, the heels should remain on the floor.
While the specific other exercises aren't fully detailed, Dr. McDowell stresses that standing mobility exercises benefit the diaphragm, pelvic floor, and breathing system as they counteract gravity during movement. This approach supports balance, core engagement, and functional movement necessary for aging well.
The Hip Hike exercise is another recommended exercise. For this move, the majority of the body weight should be shifted to one foot, and the opposite hip should be raised towards the shoulder. This movement activates the quadratus lumborum muscle in the low back.
The Overhead Arm Reach exercise involves standing tall with feet planted hip-distance apart, lifting both arms overhead, and elongating one arm higher than the other. This exercise is beneficial for improving upper body mobility and posture.
Lastly, the Toe Splay Mobility exercise requires standing tall with bare feet flat on the floor, hip-distance apart, and trying to spread the toes apart as wide as possible. This exercise helps improve foot mobility and stability.
In summary, the top standing mobility exercises involve movements like pelvic tilts, ankle dorsiflexion, hip hike, overhead arm reach, and toe splay that enhance core and lower limb mobility, promoting better balance and activity with aging. For a full routine, one would include these along with additional standing exercises focusing on the hips, ankles, and core to maintain overall mobility and stability.
Dr. McDowell, in her role at Gait Happens, emphasizes the importance of standing mobility exercises for aging well, highlighting their benefits for overall posture and balance. These exercises include the Pelvic Tilt, Ankle Dorsiflexion, Hip Hike, Overhead Arm Reach, and Toe Splay Mobility. Science suggests that these movements improve upper body mobility, posture, and foot mobility, counteracting the effects of prolonged sitting and gravity during movement. Incorporating these exercises into a health-and-wellness routine can support fitness-and-exercise regimens, contributing to functional fitness and wellness in the aging process.
