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Maintaining mobility is essential for daily independence and overall well-being. Here are a few effective exercises that can help improve flexibility, strength, and balance: - Ankle Circles: Sitting down, lift one foot and gently rotate the ankle in circular motions. This exercise helps with ankle flexibility and reduces stiffness. - Seated Marching: While seated, lift each knee as high as comfortable, alternating legs as if marching. This improves hip mobility and strengthens leg muscles. - Heel-to-Toe Walk: For balance, try walking in a straight line, placing the heel of one foot directly in front of the toes of the other. - Standing Hip Abductions: Holding onto a counter or chair, lift one leg to the side without tilting your body. This strengthens the hip muscles and improves lateral stability. - Gentle Calf Stretches: Stand facing a wall with one foot back, pressing the heel into the floor. This stretch improves ankle flexibility and reduces tension in the calf. Incorporating these simple exercises a few times a week can support greater mobility and independence. #MobilityExercises #ActiveLifestyle #Independence

Maintaining mobility is essential for daily independence and overall well-being. Here are a few effective exercises that can help improve flexibility, strength, and balance: - Ankle Circles: Sitting down, lift one foot and gently rotate the ankle in circular motions. This exercise helps with ankle flexibility and reduces stiffness. - Seated Marching: While seated, lift each knee as high as comfortable, alternating legs as if marching. This improves hip mobility and strengthens leg muscles. - Heel-to-Toe Walk: For balance, try walking in a straight line, placing the heel of one foot directly in front of the toes of the other. - Standing Hip Abductions: Holding onto a counter or chair, lift one leg to the side without tilting your body. This strengthens the hip muscles and improves lateral stability. - Gentle Calf Stretches: Stand facing a wall with one foot back, pressing the heel into the floor. This stretch improves ankle flexibility and reduces tension in the calf. Incorporating these simple exercises a few times a week can support greater mobility and independence. #MobilityExercises #ActiveLifestyle #Independence

Maintaining mobility is essential for daily independence and overall well-being. Here are a few effective exercises that can help improve flexibility, strength, and balance: - Ankle Circles: Sitting down, lift one foot and gently rotate the ankle in circular motions. This exercise helps with ankle flexibility and reduces stiffness. - Seated Marching: While seated, lift each knee as high as comfortable, alternating legs as if marching. This improves hip mobility and strengthens leg muscles. - Heel-to-Toe Walk: For balance, try walking in a straight line, placing the heel of one foot directly in front of the toes of the other. - Standing Hip Abductions: Holding onto a counter or chair, lift one leg to the side without tilting your body. This strengthens the hip muscles and improves lateral stability. - Gentle Calf Stretches: Stand facing a wall with one foot back, pressing the heel into the floor. This stretch improves ankle flexibility and reduces tension in the calf. Incorporating these simple exercises a few times a week can support greater mobility and independence. #MobilityExercises #ActiveLifestyle #Independence

Maintaining mobility is essential for daily independence and overall well-being. Here are a few effective exercises that can help improve flexibility, strength, and balance: - Ankle Circles: Sitting down, lift one foot and gently rotate the ankle in circular motions. This exercise helps with ankle flexibility and reduces stiffness. - Seated Marching: While seated, lift each knee as high as comfortable, alternating legs as if marching. This improves hip mobility and strengthens leg muscles. - Heel-to-Toe Walk: For balance, try walking in a straight line, placing the heel of one foot directly in front of the toes of the other. - Standing Hip Abductions: Holding onto a counter or chair, lift one leg to the side without tilting your body. This strengthens the hip muscles and improves lateral stability. - Gentle Calf Stretches: Stand facing a wall with one foot back, pressing the heel into the floor. This stretch improves ankle flexibility and reduces tension in the calf. Incorporating these simple exercises a few times a week can support greater mobility and independence. #MobilityExercises #ActiveLifestyle #Independence

Maintaining mobility is essential for daily independence and overall well-being. Here are a few effective exercises that can help improve flexibility, strength, and balance: - Ankle Circles: Sitting down, lift one foot and gently rotate the ankle in circular motions. This exercise helps with ankle flexibility and reduces stiffness. - Seated Marching: While seated, lift each knee as high as comfortable, alternating legs as if marching. This improves hip mobility and strengthens leg muscles. - Heel-to-Toe Walk: For balance, try walking in a straight line, placing the heel of one foot directly in front of the toes of the other. - Standing Hip Abductions: Holding onto a counter or chair, lift one leg to the side without tilting your body. This strengthens the hip muscles and improves lateral stability. - Gentle Calf Stretches: Stand facing a wall with one foot back, pressing the heel into the floor. This stretch improves ankle flexibility and reduces tension in the calf. Incorporating these simple exercises a few times a week can support greater mobility and independence. #MobilityExercises #ActiveLifestyle #Independence

Did you know? When it comes to hip extension, your foot plays a critical role in how efficiently energy transfers up the chain. Here’s what I mean: when you strike with your heel, your hamstrings work to delay knee flexion, allowing the glute to build energy before you push through the midfoot as your heel lifts off the ground. The ankle, knee, and hip need to work in harmony to not only help you move better, but also transfer energy efficiently through the lower limb. In my experience, this approach has helped many of my clients reduce knee, ankle, and especially lower back pain. The key takeaway: once you improve how your bones and joints move together, your muscles fire more efficiently, and you gain confidence getting back to sports and everyday movement. #MoveBetter #PainFreeLiving #HipMobility #ClientResults

Enhance full body strength : Tactical Get-Up . . Follow us more informative videos ? transformation studio ? . . The Tactical Get-Up is a full-body exercise that enhances functional strength, stability, and mobility. Starting from a standing position, you perform a controlled descent to the floor and return to standing. This movement engages the core, shoulders, hips, and legs, improving coordination and balance in a single, fluid motion. Benefits 1) Improves Functional Strength : Engages multiple muscle groups, enhancing real-life movement strength and stability. 2) Enhances Core Stability : Strengthens core muscles as you control the descent and ascent, aiding in overall body stability. 3) Boosts Shoulder Mobility : Promotes shoulder stability and range of motion through the controlled movement of holding a kettlebell. 4) Increases Balance and Coordination : Challenges your balance, requiring focus and coordination for smooth transitions. 5) Builds Full-Body Mobility.: Encourages hip, knee, and ankle mobility, which is vital for efficient movement patterns. #TacticalGetUp #FunctionalStrength #CoreStability #FullBodyWorkout #MobilityTraining #BalanceAndCoordination #ShoulderStability #mobility #mobilityworkout #mobilitytraining #strengthtraining #personaltrainer #personaltrainig #viralreel #viralvideo

How flexible are you? ?? Flexibility is our joint’s ability to move through an unrestricted and pain-free range of motion. While everyone’s flexibility varies, incorporating some of these stretches and exercises can help you improve flexibility and maintain overall joint health! ?? Figure 4 Glute Stretch: Lie on your back, with knees bent and feet on the ground. Cross your ankle over your thigh of the other leg. Now pull your leg towards your chest, feeling a stretch in your glutes. ?? Piriformis Stretch: Lie on your back, while keeping one leg straight on the ground. Bend your knee of the other leg and pull it across your body, feeling a similar stretch in the glutes of the bent leg. ?? Hamstring Stretch: Start by kneeling on one knee and straightening out your other leg in front of you, with your toes pointed up to the sky. Gently bend forward, feeling a stretch in the back of your thigh of the extended leg. ?? Hip Flexor Stretch: Start with a kneeling position. Next, engage your glutes, feeling the stretch in the front of your hips. ?? Share it with someone who might benefit from these stretches! #lowerbodystretches #physiotherapy #portcoquitlam #portmoody #burquitlam #pittmeadows #mapleridge #eastvan #tricitiescoc #pmmrchamber #connections #collaboration #awardwinning #teamwork #multidisciplinary #bestpractices #CoastTherapy