Over 40 Fitness Hacks 368: Brad Williams - Exercises for Optimal Joint Mobility: Stay Functionally Fit Over 40
Exercises for Optimal Joint Mobility: Stay Functionally Fit Over 40
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In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses the concept of being functionally fit, which he defines as the ability to move in various directions and planes without pain, and with a feeling of strength to transition easily between positions. He emphasizes the importance of balanced training and mobility for maintaining functional fitness as one ages.
Brad focuses on mobility issues concerning the ankle, knee, hip, and shoulder joints. For ankle mobility, he suggests using balanced disks for squats and single-leg squats to work on smaller muscles around the joints. He also demonstrates an ankle mobility test using a wall and a fist to check flexibility.
Moving to knee exercises, Brad highlights balanced training and physical therapy exercises like kick-ups to strengthen smaller knee muscles and improve rotational aspects.
For hip mobility, he recommends exercises like straight leg kickouts and hip abductor stretches to enhance flexibility and prevent injuries, even for those not seeking high-level athleticism.
Finally, Brad delves into shoulder mobility exercises, including wall glides and long lever stretches, which help improve shoulder and thoracic spine flexibility.
Throughout the episode, he emphasizes starting with low weights and slow movements to avoid injury, especially for those over 40 with sedentary jobs that can lead to reduced joint mobility. Brad encourages listeners to explore joint mobility exercises to maintain functional fitness and improve overall well-being as they age.
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