Hey man... Your knee's are creaking. 3 exercises to mobilize and strengthen our legs.

I am aging. My body is aging. I HAVE to do strength and mobility exercises daily. Why? Knee damage. Spine damage. Hip damage. I have shifted my entire training regimen toward mobility and strength. The majority of my training is given to hip, knee, and ankle exercises. After all, my legs are literally all I have to stand on! 

Are we doomed? If we change our exercise habits, the answer is no. In a study done by the National Institute of Health, a group of older adults(65+) were able to increase knee extension strength by 6%. Also, sit to stand time decreased by 15%. The results were achieved with a 3x a week mobility program implemented over 12 weeks.

What can we learn from this study? If 65+ folks can increase mobility and strength, so can we! How? Implement a structured strength and mobility program. I myself have been utilizing 3 specific exercises for well over 10 years. On average, I complete these exercises 4 times a week. The results speak for themselves. At 39, I am more mobile, and more strong than ever.

The Big Three Exercises 

For a guided demonstration, watch the video below. It is 10 minutes long, and is efficient. It also saves me from being too wordy!

INSERT VIDEO EMBED.

Exercise 1: Shin-box

Benefit: mobilizes and strengthens the muscles of the abdomen, and hips.

Personal Progress: The first few months of me performing this movement felt like a core workout. My hips and core were very dysfunctional. My abs didnt know what my legs were doing. My legs seem to be logs not wanting to budge. This exercise is still a challenge to me a decade later. However, my ability has increased ten-fold.

Exercise 2: Single Leg Hip Internal and External Rotations

Benefit: Increase stability of the ankle, knee, and hip. Increase mobility and strength of the hips, and core.

Personal Progress: I have a dislocation injury in my left hip, and a few herniated disc in my lumbar spine. Basic balance is a struggle for me. This exercise mobilizes and strengthens the muscles that function. For the muscles that dysfunction, it retains any mobility and strength left. I literally cannot stand properly if I do not exercise this movement.

Exercise 3:   Sumo-Squat

Benefit: Increases mobility and strength of the hip, ankles, and knees.

Personal Progress: Range of Motion(ROM). ROM is extremely indicative of squat health. A healthy sumo-squat has allowed me to gain range of motion, and retain much of my strength. On a side note, it has helped me understand how poorly my pelvis is aligned. Therefore, allowing me to correct a few of my dysfunctions. 

Conclusion

As we age, our focus must shift to strength and mobility exercises. The more range of motion we can keep in our legs, the more freedom we will have to move about. Remember the Big 3 exercises.

1. Shin-box
2. Single Leg Hip Internal and External Rotations
3. Sumo-Squat

The Big 3 are my Big 3. They can help you, but may not be the most effective movements for you. Click HERE for custom strength and mobility programs. Through online coaching, we can identify your Big 3 Leg Mobility Exercises!