5 Exercises for Improved Mobility
Ways to Increase Mobility to Enhance Your Movement and Lifestyle - Steps You Can Take Every Day
For many of us—especially as we age or recover from injury—being mobile is incredibly important for independence and overall health. At Sisters Nursing Services, our goal is to enable people through personalized support and practical advice. In this blog, we’ll look at five effective exercises that help increase mobility, flexibility, and strength, keeping you or your loved ones active and healthy.
1. Ankle Circles
Ankle mobility is important for balance and walking. Ankle circles are a great way to strengthen the muscles and improve flexibility.
How to Perform:
- Sit Comfortably: Find a sturdy chair and sit with your back straight.
- Lift One Foot: Extend your leg slightly off the ground.
- Rotate the Ankle: Slowly rotate your foot in a circular motion, ten times clockwise.
- Change Direction: Repeat ten times counterclockwise.
- Repeat on Other Foot: Follow the same steps with the other foot.
Benefits:
- Improves ankle flexibility
- Promotes blood flow through the lower limbs
- Assists in preventing falls by strengthening supporting muscles
For personalized assistance with exercises, refer to our Community Nursing services.
2. Seated Marching
This exercise promotes hip flexibility and strengthens the lower body, which are essential for walking and standing.
How to Perform:
- Sit Upright: Use a stable chair with your feet flat on the floor.
- Lift One Knee: Raise your right knee as high as comfortable, mimicking a marching motion.
- Lower and Repeat: Put your foot down and lift the left knee.
- Alternate Legs: Continue switching legs for 20 repetitions.
Benefits:
- Strengthens hip flexors and thighs
- Improves coordination and balance
- Increases blood flow to the lower body
Need support with daily activities? Our Assistance with Daily Life services can help. contact us here
3. Shoulder Rolls
Keeping your shoulder mobility allows for ease in daily activities, like dressing and reaching for items.
How to Perform:
- Sit or Stand Comfortably: Keep your back straight with arms relaxed at your sides.
- Lift Shoulders Up: Gently lift both shoulders toward your ears.
- Roll Backwards: Roll your shoulders in a circular motion.
- Repeat Forward: After ten rolls backward, switch direction for ten forward rolls.
Benefits:
- Reduces tension in the neck and shoulders
- Improves flexibility in the upper body
- Encourages better posture
Need support with daily activities? Our Assistance with Daily Life services can help. Contact us here
4. Heel Raises
Heel raises strengthen calves and improve balance, helping with walking and stair climbing.
How to Perform:
- Stand Behind a Chair: Hold onto a chair for support.
- Lift Heels: Slowly rise onto the balls of your feet, lifting your heels.
- Hold Position: Maintain the raised position for a few seconds.
- Lower Slowly: Gently lower your heels back to the floor.
- Repeat: Perform 15 repetitions.
Benefits:
- Strengthens calf muscles
- Enhances balance and stability
- Supports the ankle joints
Our Travel and Transport services ensure safe mobility outside the home. Contact us here
5. Neck Side Stretch
This exercise alleviates stiffness and improves neck range of motion.
How to Perform:
- Sit Tall: Keep your back straight with relaxed shoulders.
- Tilt Head to the Side: Gently tilt your head toward your right shoulder.
- Hold the Stretch: Maintain for 15-20 seconds.
- Return to Center: Slowly bring your head back to neutral.
- Repeat on the Other Side: Perform the stretch toward the left shoulder.
- Repeat: Complete 3-5 stretches on each side.
Benefits:
- Reduces neck stiffness
- Improves flexibility
- Relieves tension from prolonged sitting
For comprehensive care, explore our Short Term Accommodation / Respite Care services. Contact us here
Exercise Safety Tips
- Consult an Expert: Before starting, seek advice from a healthcare provider or physical therapist.
- Listen to Your Body: Avoid movements that cause discomfort.
- Consistency is Key: Regular practice leads to better mobility.
- Use Proper Support: Use chairs or rails as needed for balance.
How Sisters Nursing Services Can Help
At Sisters Nursing Services, our mission is to empower individuals through compassionate, personalized care. Our professional team offers support in:
- Community Nursing: Expert healthcare at home, including exercise guidance and chronic disease management.
- Assistance with Daily Life: Support with personal care, grooming, and mobility exercises.
- Community Participation: Encouraging engagement in social and physical activities for overall well-being.
For more information on how we can support your mobility goals, contact us at 0451 057 116 or email admin@sistersnursingservices.com.au
Frequently Asked Questions about NDIS
How often should these exercises be performed?
Aim for daily practice or at least three times a week for best results. Consistency improves mobility and strengthens muscles over time.
Can these exercises be modified for different ability levels?
Yes, each exercise can be adapted to individual abilities. Our caregivers can provide personalized modifications to suit your needs.
What if I experience discomfort during an exercise?
Stop immediately if you feel pain. Consult a healthcare professional to ensure the exercise is appropriate.
Do I need any special equipment for these exercises?
No special equipment is needed; household items like chairs can provide support.
How can I track my progress?
Keep a journal of exercises, repetitions, and how you feel to monitor progress and note areas needing attention.
Conclusion
Improving mobility is a crucial step toward independence and a better quality of life. These simple exercises can make a big difference when practiced consistently and safely. At Sisters Nursing Services, we’re here to support you with compassionate, tailored care.
3 Responses
Ankle raises and neck side raises are really important even my chiropractor suggested it
Good one but I think there should be some more videos of how it is done
I think everyone should do these simple exercises not only adults