What advice could you give someone in their 50s for improving mobility?

Question

Erin Carson · Answer

Hey Greg as somebody in their 50s. When we talk about improving Mobility, we first want to identify how we're going to measure that. How are we going to know if we're actually getting better at moving? Well so that's the first thing have a have a really great measuring tool and we can talk about that separately if you want. The second thing is to have a really good daily routine because every single day you got to move it or you lose it. The third thing without strength and overall strength, you're going to move less. So the central Governor, the brain will always limit movement if if it senses that you are unsafe, so saying, staying strong, in my opinion, especially on the posterior chain, the back side of the body, the side of the body that really reacts and responds to gravity and ground is the most important. And things. So if you only do one thing, keep your back really, really strong your upper back so that you're really opening your chest your glutes. So that your hips, stay in the right position, your pelvic position, and then definitely the lower legs. The calves to help. Keep the ankles mobile and able to deal with life as it kind of comes our way.

Matthew Pendola · Answer

Great questions today. And that's what do I recommend people in their 50s do for Mobility. You prioritize Mobility. That's what you do. I'm turning 50 myself soon and this becomes more and more of a priority but it does not mean that I need to take a lot of time to do it. Okay. 10 minutes is really kind of Max that I even spend but I do it frequently. I work on Mobility daily and certainly before my training sessions or even just first thing in the morning. But daily now, what do we work on? For example, I want good ankle Mobility. I want good knee, stability. And up the chain at Goats so I need a good assessment and that goes a long ways. We do have these assessments on my programs online that you can actually access for free and I'm going to show you one of these. So you're going to get down on the ground. You want to make sure that your foot is in contact with the ground at all points. And you drive your knee forward without losing position through your hip, your knee, your ankle, you see how far away you can get from the wall. Say it's 3 inches on one side but the other side it's an inch and a half and that happens more than you would think. Now there's something we need to address their so a simple drill here that we can do is just some active Mobility. That means that with my Control. I'm pulling my feet up. This is dorsiflexion here and I might be pausing and holding for 2 to 4 seconds coming back down and I can give myself 30 seconds to a minute. If that's not hard enough, I can just step forward and now this will get a little bit harder to do. All right. Now you can do this for a period of time while I'm checking and rechecking or reassessing my ocean that I showed you first hear. Does that now? Start to get better? Do I see three inches and three inches or maybe I can even start to work on the more challenge side with other things, like just doing some reaches here. So that I'm now doing a little bit more loaded Mobility, there in a different direction. These are all just ideas that you can use. I hope that helps you and I certainly

Ian Markow · Answer

Start with an assessment, you are an individual, and your training should really reflect that, so identify exactly what you need. So you can save time and be efficient and avoid setbacks something as simple as looking at how well your spine, those that can be crucial from there. You can really think about just taking care of your joints, moving them every single day, to their active range of motion with something, like cars is really simple to YouTube and Marco cars, this whole routine will come up, you can start today

John Sinclair · Answer

Hey, great. Great question. What are some things that we can do if you're in your 50s? Need you to improve your Mobility? Here's something that I like doing, which is a really simple way to improve mobility in three key areas, the foot and the ankle, the hips, and the thoracic spine, we call those the big three. So the strategy we're going to use with the methodology we're going to use is called a ground to standing patterns. We're going to have you start on the ground, and we're going to just do one particular pattern today and we've got a whole bunch of these, we can show you here real soon. But this one, we're going to start seated, cross-legged. And the idea of all this is trying to get yourself up off the ground. So I'm going to do a little spin, turn my big butt to the camera stand back up. Come back down. Cross back to where I came from. Okay, so we're just gonna get up and then we're going to get back down. As you can see, I'm going to have to get some mobility in the ankles, some mobility in the hips and some ability in the spine, as I am rotating through that motion. So that's One pattern that we can do. Let's give you another one. How about one from a push-up stance where I have to step forward stand up and then get back down to the ground again. So my Q for this when I'm coaching it is just hey, get up. Get back down, see if you can press rewind on your VCR. If you're in your 50s, you know what a VCR is you're going to stand up, you're going to come back down. I'm gonna stand up rewind on the VCR. Come back down. There's a couple different ways that you can improve on your Mobility. Increase your cardiovascular fitness at the same time and have a great time doing it. Hope you like that one.

Wendy McClure · Answer

Hi Greg, good question. What advice could you give someone in their 50s for improving Mobility? We tend to start to lose Mobility for various reasons and aging is one of them. One thing I, you had some good answers here. So one thing I just would like to contribute a thought here is that so much of the time we're working in sagittal whether it's swimming biking. Running hiking, skiing sitting. So adding some Activities that add rotation and transverse and frontal. Plane excetera would be a great way to add Mobility with enjoyment and strength such as racket, sports or volleyball, or working in the garden or frisbee. Any of those type of activities that really require the body to move in all planes of motion. Might be another thought for your Mobility Program. Thank you for the question.

Gina Grain · Answer

Hi, Greg. So, what advice could you give somebody in their 50s for improving Mobility? Well, we need to remember that Mobility is a combination of range of motion motor control and strength. So the range of motion, can you move through a specific range of motion that you need? Everybody's requirements for range of motion are different based on their lifestyle choices, their Sport and or what they want to be able to do motor control. How do you control All that movement through your shoulder or hip or leg and three. Do you have the strength to move through that range of motion with control? So those three things that you really want to look at when you're looking at Mobility. So you know, to say, hey you need to stretch every day to improve your Mobility. Well, that could be. That could be argued. Okay, I'm not going to say no. But I look at those three things. When I'm prescribing, Mobility Program for person for a person. Now, again, going back to why do you need that Mobility? Do you need that Mobility? How much Mobility do you need? So, what advice I would get somebody to assess whatever Mobility area you are concerned about and or a full body movement, assessment to see where you're at. And if it's what you need and then go from there, not just, I would suggest not just plucking things out of anywhere. I would definitely get a targeted program to work on on your Mobility Program that you need.

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"What advice could you give someone in their 50s for improving mobility?"