5 Limited Mobility Exercises You Can Perform at Home
April 15, 2024
Have you come to the realization that you can’t move around the way you once could? Perhaps it’s become harder to reach for things, stand up from sitting or even walk around a room. As you age, or recover from injury, this probably feels expected, but it doesn’t have to be the norm.
If you experience aches, pains and limited mobility due to aging, injury or another existing physical condition, it’s important to stay physically active so you can enjoy the quality of life you deserve. Routine physical activity has several benefits that may lead to a healthier lifestyle and overall better quality of life. Calisthenics – or strength and resistance exercises using your body weight – help circulate your blood, maintain a healthy weight, improve heart health, increase flexibility, build strength and even releases endorphins, which has a positive effect on your mental health.
More specifically, flexibility and strength exercises are important to help improve or enhance your range of motion, prevent injury, reduce stiffness and delay or prevent muscular atrophy. Muscular atrophy is a decrease in the size of your muscle tissue, most often attributed to lack of use. There are several simple exercises you can perform in your own living room or bedroom to help combat the potential issues that stem from limited mobility.
It's also important to understand that you don’t have to go to the gym to work on your strength and flexibility. These five exercises can be performed just about anywhere, and the only “equipment” you need is a sturdy armchair for a few of the exercises.
1. Neck Circles
Target Area: Neck, Shoulders and Upper Back
Sitting for long periods of time can negatively impact your neck, shoulders and upper back. Performing a repetition of neck circles following a long period of sitting or general limited mobility can help to stimulate blood flow, ease tension and relieve pain in your neck and upper back.
- While sitting or standing (preferably standing, if possible), keep your feet flat on the floor, your back straight and your arms relaxed by your side.
- Without overextending your neck, tilt your head to the right and hold the position.
- Next, slowly roll your head forward so your chin is pressing against your neck, continue to roll your head to your other shoulder and back so that your head is looking upward and finally back around to your original position.
- Repeat five times, followed by five more repetitions in the opposite direction.
2. Wrist and Ankle Rolls
Target Area: Hands, Wrists and Forearms; Feet, Ankles and Calves
This simple exercise focuses on your wrists and ankles and can help blood circulation as well as stretch muscles throughout your hands, wrists, forearms, calves, ankles and feet.
- Sit up straight on a sturdy chair with your back flat against the seatback and your feet flat on the floor.
- With your hands out in front of you, and your elbows at an angle (as if you’re holding onto a steering wheel), make a closed fist with your hands, and then extend your fingers all the way out, repeating this process 10 times. Then with closed fists, roll each wrist 10 times in each direction.
- Next, extend your right leg, lift your foot off the ground about six inches and point your toes away and then toward you, repeating this process 10 times. Next, roll your ankle 10 times clockwise and 10 times counterclockwise. Repeat this step with your left leg and ankle.
3. Chair Lifts
Target Area: Biceps, Shoulders and Chest
If you’re unable to focus on full strength training due to limited mobility or injury, this exercise is great for building upper-body strength in the arms and chest. It is also a good exercise for those who require the use of a wheelchair.
- In an armchair (or wheelchair) sit upright, bend your elbows outward and grab the armrest directly below your shoulders.
- Push yourself up slightly out of your seat using only your arms and hold for 10 seconds (or as long as you can, especially at first) before lowering yourself back down into your seat. Note: if you can’t fully lift yourself, push as hard as you can, keeping your feet on the floor. This still helps!
- Repeat this process 10 times (if possible).
4. Leg Lifts
Target Area: Hips, Calves, Quads, Core
Leg lifts are a simple but effective exercise to build strength, reduce stiffness and improve balance in your legs and lower body. If done correctly, you should feel stretching all the way from your feet to your hips, and even in your abdomen and back.
- Sitting up straight in a chair with your feet flat on the floor, tighten your core (abdominal muscles) and lift one leg straight in front of you so it’s parallel to the ground and your toes are pointed directly up.
- Hold this position for a few seconds and lower your leg back down to the position you started in.
- Do the same with your opposite leg.
- Repeat for a total of 10 alternating repetitions for each leg.
5. Spinal Twists
Target Area: Core, Lower Back
This exercise can help with lower back pain, flexibility in your core and building your abdominal muscles. One nice aspect about this exercise is its versatility. You can easily perform it while standing or sitting and the only thing you really need is something to help hold you in position as you twist your upper body.
- While sitting in a sturdy chair or standing, make sure your feet are flat on the floor and your back is straight.
- Gently twist your back to the left or right, while holding onto the chair with your opposite hand (if standing, use a countertop, table or other piece of sturdy, stationary furniture to grab onto).
- Hold for a few seconds before repeating this process on the opposite side.
If you’re experiencing limited mobility and minor aches and pains, these exercises can help to improve your quality of life by focusing on simple ways to keep your body moving. If your mobility and lifestyle have been severely impacted, you should speak with your primary care provider who can help you decide on a physical or occupational therapy solution that can help you to regain your mobility and quality of life.
If you do require further physical therapy or outpatient rehabilitation due to injury, illness or any other physical condition or disability, Tallahassee Memorial HealthCare is the home to five outpatient rehabilitation centers throughout the Big Bend as well as the nationally recognized Tallahassee Memorial Rehabilitation Center, which provides inpatient physical and occupational therapy services and rehabilitation services at our Main Hospital.
Additionally, if you are looking for a space to work out independently or to find an exercise class to meet your needs, Premier Health & Fitness Center is a 55,000 square-foot multipurpose facility that includes the latest in equipment and fitness technology, an indoor track, full-sized basketball court and two heated pools.
Learn more about rehabilitation and physical therapy services in Tallahassee at TMH.ORG/Rehab.
