- Being able to get up from a chair without help.
- Walk around your house without fear of falling.
- Bend down to pick up something from the ground.
- Climb one or two steps safely.
In my 80s, I started to feel in my lower back and difficulty putting on my shoes. A physical therapist explained something important to me: the stretches I did at 40 were no longer suitable for my body of more than 80 years.
My mini morning mobility routine (7 minutes)
I call it my “inside-out mobility sequence.” I don’t need a mat or to throw myself on the floor.
1. Shoulder circles – 30 seconds
Sitting in a firm chair:
- I leave my arms relaxed.
- I make small circles with my shoulders forward for 15 seconds.
- Then, 15 seconds back.
2. Seated March – 1 minute
Seated:
- I lift one knee and then the other, as if walking in place.
- I do it slowly, breathing deeply.
3. Chest opening on a door frame – 30 seconds
Standing:
- I stand on a doorframe, my hands shoulder-width apart.
- I lean gently forward until I feel a slight stretch in my chest.
- I hold the position for about 30 seconds.
4. Squats with support – 1 minute
Standing, in front of a table or the back of a firm chair: