Improving Mobility & Flexibility: A Two-Day Routine for the Active Entrepreneur
In an age where sedentary habits often take over, staying physically active is an accomplishment in itself. However, maintaining flexibility and mobility is equally critical for overall health, particularly as we age. If you've been an active individual but find yourself experiencing stiffness, or if you've been dealing with limited mobility due to muscular imbalances or inadequate stretching, this blog post is for you.
We've designed a simple two-day routine that focuses on enhancing flexibility and mobility, particularly for adults over 40. The program combines static stretches and dynamic exercises targeting the key areas which often suffer from rigidity - the neck, shoulders, chest, hips, and lumbar spine. This routine is specifically curated for those who, despite being active, face difficulties in performing specific movements due to stiffness or limited understanding of certain body mechanics.
The benefits of this routine extend beyond merely improving flexibility and mobility. Regular practice can help alleviate muscle tension, enhance posture, increase blood circulation, and boost athletic performance. It can contribute to better alignment and more efficient movement patterns, reducing the risk of injuries. Additionally, these exercises can help foster a more profound connection with your body, improving your understanding of your physical capacities and limitations, a key aspect often overlooked in most training programs.
This routine is particularly beneficial for active entrepreneurs and business owners experiencing a decrease in flexibility, athletes aiming to boost their performance by focusing on often neglected aspects of fitness like flexibility and mobility, or anyone seeking to enhance their understanding of body mechanics and posture. However, it's important to note that individuals with existing mobility issues or any health conditions should consult with a healthcare professional before starting any new exercise routine.
Remember, every small step towards improved mobility and flexibility counts. By incorporating these exercises into your routine, you'll be investing in your long-term health, ensuring that your body continues to support your active lifestyle as you age.
Stay tuned as we delve into the details of this two-day routine designed to help you stretch, strengthen, and move better!
Here are the routine's guide:
Day 1 - Stretching Routine | Sets | Time Duration | Progression Rubric |
Neck Stretches | 3 | 20-30 Sec | Gradually increase stretch duration |
Chest and Shoulder Stretch | 3 | 20-30 Sec | Gradually increase stretch duration |
Hip Flexor Stretch | 3 | 20-30 Sec | Gradually increase stretch duration |
Pelvic Tilt | 3 | 10 reps | Incorporate into exercises like squats or deadlifts under professional guidance |
Neck Stretches: Sitting or standing upright, tilt the head to one side, aiming to touch the ear to the shoulder until a stretch is felt on the opposite side. Hold for 20-30 seconds, then repeat on the other side. Do this for 3 sets.
Chest and Shoulder Stretch: Stand in a doorway, place one arm against the door frame, elbow at a right angle. Gently lean forward until a stretch is felt in the chest and shoulder. Hold for 20-30 seconds, then repeat on the other side. Do this for 3 sets.
Hip Flexor Stretch: Kneel on one knee (like a marriage proposal), push hips forward until a stretch is felt in the front of the hip. Hold for 20-30 seconds, then switch sides. Do this for 3 sets.
Pelvic Tilt: Lie on the back, bend the knees and keep the feet flat on the floor. Practice arching and flattening the lower back to understand anterior and posterior pelvic tilting. Do this for 10 repetitions, 2 sets.
Progression: Increase the duration of stretches over time, and for pelvic tilts, incorporate them into exercises like squats or deadlifts under professional guidance.
Day 2 - Dynamic Mobility Exercises | Sets | Repetitions | Progress Rubric |
Arm Circles | 2 | 10-15 reps | Gradually increase range of motion and repetitions |
Shoulder Dislocates | 2 | 10 reps | Gradually increase range of motion and repetitions |
Hip Circles | 2 | 10 reps | Gradually increase range of motion and repetitions |
Cat-Cow Exercise | 2 | 10 reps | Gradually increase range of motion and repetitions |
Arm Circles: Extend arms out to the side, make small circles in both directions. Do this for 10-15 repetitions in each direction, 2 sets.
Shoulder Dislocates: Using a resistance band or broomstick with a wide grip, lift the arms over the head and behind the back as far as is comfortable, then back over again. Do this for 10 repetitions, 2 sets.
Hip Circles: Stand tall, hands on hips, make circles with the hips in both directions. Do this for 10 repetitions in each direction, 2 sets.
Cat-Cow Exercise: This yoga pose involves arching the back (cat) and then allowing the belly to sink towards the floor with head and tailbone lifted (cow) to promote understanding of lumbar flexion and extension. Do this for 10 repetitions, 2 sets.
Progression: Increase the range of motion and repetitions over time. For shoulder dislocates, gradually narrow the grip as flexibility improves.
Directions:
Always start with light stretches and small movements, gradually increasing intensity as flexibility and understanding of body mechanics improve.
If you experience any pain during these routines, he should stop immediately and consult a healthcare professional.
It's recommended to start these routines under the supervision of a professional trainer or a physical therapist, especially for individuals with existing mobility issues.
Remember to warm up before starting these routines and cool down afterwards.
Breathing is important - we encourage you to breathe deeply and regularly during these exercises.
Consistency is key for progress - we encourage you to perform these routines regularly.
As a busy entrepreneur, when it comes to flexibility, where do you feel you are most stuck on?
- Understanding what to do
- Having the time for stretching
- Something else