Mobility routine sits at the center of this dementia and brain health question.
Between sets, I like to keep my body moving with a simple mobility routine that helps me stay loose and ready for the next round. It’s not about resting completely but about gently opening up joints and activating muscles without tiring myself out.
Here’s what I do:
– **Hip Openers:** I start by getting into a half-kneeling position with one knee on the ground and the other foot forward at an angle. Then, I slowly twist my torso towards the front leg while reaching my elbow down near that knee. This movement stretches tight hips and helps improve their range of motion. Sometimes, if it feels too intense, I keep the back knee on the ground for support.
– **Knee Drops:** Sitting down with feet wide apart, I drop my knees inwards and then open them back out like a gate swinging open and closed. This loosens up hip joints further while keeping me active between sets.
– **Spine Twists:** Standing or sitting tall, I rotate my upper body side to side in a controlled way to mobilize my thoracic spine (the middle part of your back). This keeps my posture good during lifting sessions.
– **Deep Squat Holds with Reach:** To finish off before jumping into another set, I go into a deep squat position—pushing knees outward—and reach one arm up while rotating slightly at the torso. Holding this stretch opens hips deeply and activates core muscles simultaneously.
This routine takes just a few minutes but makes a big difference in how fluidly you move during your workout. It also helps prevent stiffness or discomfort from sitting still too long between exercises. The key is gentle movement focused on areas that tend to get tight—hips, spine, shoulders—and doing it consistently every time you rest between sets keeps your body primed throughout training sessions.
For more, see Alzheimer’s Association — medical tests.
