Standing hip stretching exercise
This exercise helps assess the flexibility of the hip joint and the contractility of the hip flexors due to the habit of sitting a lot. When the hip flexors are tense, the pelvis tends to be pulled forward, putting pressure on the front of the hip joint and can lead to lower back pain, especially in the elderly.
Stand next to a bed or a solid piece of furniture to keep balance. Step your left foot forward, your right foot back about 2 steps. Slowly push your hips forward until you feel tension in your front thigh and right hip. Keep your hind knees straight for 20-30 seconds and then switch sides.
Shoulder reach test exercise
This exercise helps assess the mobility of the shoulder joint and the health of the shoulder rotating muscle group. This muscle group plays a role in stabilizing the shoulder joint. When weakened, simple movements such as reaching up can become difficult or painful.
Stand or sit up straight. Bring your right arm around behind your head, trying to touch between your shoulders. At the same time, bring your left arm behind your back and upwards to touch your right arm. Do not try to force it, just check the reaching ability of both hands. Then, change hands and repeat.
Check foot pubic curvature
This test assesses the flexibility of the ankle joint - a factor that is often overlooked but has a major impact on mobility. When the ankle is less flexible, the knee is under more pressure, increasing the risk of pain and degeneration over time.
Stand face-to-face against the wall, about 10-15 cm apart. Place your right foot in front so that your toes are close to the wall. Slowly move your knees towards the wall while keeping your heel close to the ground. If it is easy to do, you can step back about 2.5 cm and try again. Repeat the same movement with the other foot.
