In a busy world, our diets and fitness routines are often compromised due to professional and familial commitments. It leads to several health-based challenges, including a substantial decline in bone
strength for individuals approaching their thirties and beyond. Recognising the problem, fitness coach and yoga expert Morgan Tyler suggested a powerful mobility routine to improve bone density and overall strength.
In a video post titled ‘Advanced mobility for 30+’, Tyler encouraged young adults to incorporate mobility training in their fitness routines and be prepared to counter age-related body constraints. The yoga expert demonstrated multiple exercises aimed at strengthening various muscle groups. “This 5 Minute Mobility routine only takes literally 5 minutes of your time and will leave you feeling like a freshly oiled tin man off the Wizard of Oz,” she noted.
Fitness Expert’s 5 Minutes Mobility Program
Tyler’s effective mobility program features multiple exercises that she does regularly and advise her followers to explore as well. Here is a breakdown of the mobility routine that even the yoga expert follows rigorously.
Kneeling Windmill (60 Seconds)
Take a half-kneeling position, with one foot on the floor. Now, extend one of your arms towards the ceiling, followed by twisting the torso and trying to reach the other hand towards the ground by opening up your chest and spine.
Reverse Table Tap to L-Sit (60 seconds)
First of all, get into a reverse tabletop position by lifting your hips upward and pressing your palms towards the floor. Then lower your knees one at a time. This exercise helps build your core strength and shoulder stability.
Lateral Glide with Knee Drop (60 seconds)
Get into a sitting position with your legs open up. Now sway your hips gently from side to side by dropping one knee inward in each motion. The exercise is beneficial for hip flexibility and rotation.
Kneeling to Low Squat (60 seconds)
The exercise entails a quick change from the kneeling position to a deep squat, while keeping the hands straight and thumbs open from fists. It bolsters lower-body control and fluidity.
Alternating Sitting-Rising (60 seconds)
In this exercise, individuals attempt to get up from a cross-legged sitting position without using their hands. Tyler gave the exercise a twist by alternating sides and moving across each time she sat and raised herself. It helps empower body balance and coordination.
