As winter settles in here in Naperville, Illinois, it can be tempting to hibernate indoors and abandon our fitness routines. However, maintaining mobility is crucial, especially for women over 40, to enhance overall wellness and prevent stiffness during the colder months. At Beyond Measure Fitness, we believe in the power of movement to keep your body feeling vibrant and agile. Here are five effective exercises to help improve your mobility this winter.

1. Cat-Cow Stretch

The Cat-Cow stretch is a gentle way to increase spinal flexibility and relieve tension in your back.

How to do it:

• - Start on all fours with your wrists aligned under your shoulders and your knees under your hips.
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• - Inhale as you arch your back, letting your belly sink towards the floor while lifting your head and tailbone (Cow pose).
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• - Exhale as you round your back, tucking your chin towards your chest and bringing your belly button in (Cat pose).
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• - Repeat for 10-15 repetitions.
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2. Seated Forward Fold

This stretch targets your hamstrings and lower back, making it an excellent choice for improving flexibility.

How to do it:

• - Sit on the floor with your legs extended in front of you and your feet flexed.
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• - Inhale and raise your arms overhead, lengthening your spine.
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• - Exhale as you hinge at your hips to reach forward toward your feet, keeping your back straight.
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• - Hold this position for 15-30 seconds, feeling the stretch in your hamstrings and lower back.
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3. Lunging Hip Flexor Stretch

This stretch opens up the hips and improves lower body mobility, which is especially beneficial if you spend a lot of time sitting during the winter.

How to do it:

• - Start in a standing position. Step your right foot forward into a lunge, bending your front knee at a 90-degree angle.
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• - Lower your left knee to the ground, keeping your right knee over your ankle.
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• - Press your hips forward gently while keeping your chest upright. You should feel a stretch in the front of your left hip.
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• - Hold for 15-30 seconds before switching sides.
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4. Wall Angels

Wall angels are a fantastic way to improve shoulder mobility and upper back flexibility.

How to do it:

• - Stand with your back against a wall, feet shoulder-width apart.
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• - Press your lower back, upper back, and head against the wall.
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• - Raise both arms to shoulder height, bending your elbows at 90 degrees (like a goalpost).
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• - Slowly slide your arms up the wall, keeping your back and arms in contact with the wall, then bring them back down to the starting position.
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• - Perform 10-12 repetitions.
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5. Chair Pose

Chair pose is a great exercise for strengthening your legs, improving balance, and enhancing overall mobility.

How to do it:

• - Stand with your feet together and arms at your sides.
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• - Inhale as you raise your arms overhead, palms facing each other.
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• - Exhale as you bend your knees and lower your hips as if you’re sitting back into a chair, keeping your chest lifted and weight in your heels.
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• - Hold the position for 15-30 seconds, taking deep breaths.
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Conclusion

Incorporating these five exercises into your daily routine can help maintain and improve your mobility during the winter months. At Beyond Measure Fitness, we’re dedicated to empowering women over 40 to stay active and engaged in their health journeys. Remember, winter is just one season—keep moving and let’s embrace it together!