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Welcome to our MOBILITY challenge! Our goals is to assist you in developing Habits to improve your MOBILITY!
3 Weeks of non-negotiables for good health!
There are 3 core categories. Your objective is to follow along with at least one video per day.
Mobility is our ability to change and control their body position. Physical mobility requires sufficient muscle strength and energy, along with adequate skeletal stability, joint function, and neuromuscular synchronization. Your objective during the mobility challenge is improve range of motion (ROM) in all joints, but specifically those with pain. The increase in motion frequency has the potential to decrease pain and inflammation.
Mobility is our ability to change and control their body position. Physical mobility requires sufficient muscle strength and energy, along with adequate skeletal stability, joint function, and neuromuscular synchronization.
• Hinge - such as in the fingers, knees, elbows, and toes, allow only bending and straightening movements in the sagittal plane.
• Ball-and-socket - joint, shoulder and hip joints, allow backward, forward, sideways, and rotating movements.
Notice as you look at your body, hinges are connected to ball-and-sockets (ie..wrist-elbow-shoulder). Pain generally becomes present when either your hinges freeze or ball-and-sockets become unstable.
It is essential that we understand that the absolute WORST thing we can do for our mobility is SITTING STILL! Movement is lubrication for our joints. Movement decreases swelling, which improves pain. Therefore, the more we move the better we feel both physically and mentally.
Static Stretching - a stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds. Static stretching is the most common form of stretching and is usually performed during general fitness routines.
Dynamic Stretching - a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.
Wrist - https://www.youtube.com/shorts/ITVGNDiBur0
Fingers - Daily Hand Yoga - https://www.youtube.com/watch?v=LehkTdGXxjc
Toe/Foot movement - https://www.youtube.com/shorts/oE6SQanl5e4
Neck Stretches - https://www.youtube.com/watch?v=FEo514Kp_ys
Knee - Kinstretch Knee C.A.R. (Improve Mobility) - https://www.youtube.com/watch?v=KQF5klH_5c8
Posture Correction - https://www.youtube.com/shorts/W6ck1NIjWmw
Hip - 8 Daily Hip Mobility Exercises to Fix Your Tight Hip - https://www.youtube.com/watch?v=NG9qbvAN3gQ
Ankle - 5-minute Ankle Mobility Foot Yoga Routine - https://www.youtube.com/watch?v=6M7iBqRA2gk
Shoulder -8 exercises to improve shoulder mobility https://www.youtube.com/watch?v=_GoXq9H0hqg
Neck Mobility – https://www.youtube.com/watch?v=dCdK822nH7E
Quick Stretch Routine For Seniors To Do Each Morning 5-Minutes
https://www.youtube.com/watch?v=iylk12bmlpY
7 Effective Stretching Exercises for Seniors and Beginners– 12 Minutes
https://www.youtube.com/watch?v=yI4hnt0IXDw
Full Body Stretch | Flexibility, Mobility & Relaxation - 15 Minutes
https://www.youtube.com/watch?v=g_tea8ZNk5A
DYNAMIC STRETCHING Total Body – 20 minutes
https://www.youtube.com/watch?v=TUY857PPkjU
Full body mobility routine – 36 Minutes
GOOD daily HABITS are the key to GOOD long-term health.
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