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Summer is in full swing at Hickory Lane Villa in Omaha, Nebraska. Residents are excited to get out and enjoy everything the city has to offer, from Henry Doorly Zoo to Joslyn Art Museum. If you're a little stiff or less flexible than you used to be, now is a great time to incorporate mobility exercises into your daily routine. These exercises may help you increase your range of motion and improve your balance, ensuring you have the stamina to enjoy all Omaha has to offer during the summer.

1. Chair Squats

To strengthen your lower body, you don't need expensive equipment or a lot of room to work out. You just need a simple chair. Doing chair squats can help you strengthen your glutes and the muscles in your legs, resulting in improved endurance as you get ready to enjoy your favorite summer activities. To perform this exercise, follow these steps:

• Sit in a sturdy chair with your arms at your sides. Make sure you leave enough room around the chair to stand up and sit down safely.
• Stand up, pushing your heels and the middle of each foot firmly into the ground as you rise.
• Bend at your hips and bend your knees until you're back in a seated position.
• Perform 10 of these squats in a row.

2. Side Bends

Side bends are helpful for strengthening your core, which may improve your balance and stability. Strong core muscles make it much easier to maintain good posture, reach for objects above your head, bend over while doing chores and perform other activities. Follow these steps to perform side bends from the comfort of your assisted living apartment.

• Sit on a sturdy chair with your feet on the floor.
• Stretch your right arm out to the side and your left arm behind your head.
• Lean to your right while keeping your feet flat on the floor.
• Contract the muscles in your abdomen.
• Return to the starting position.

3. Seated Abdominal Presses

If you're worried about maintaining your mobility as you age, you may benefit from doing seated abdominal presses. This exercise also strengthens your core muscles, stabilizing your body and making you more flexible. Summer is a great time to work on your core, as you may be feeling a bit stiff after doing sedentary activities when it was cold outside. To perform a seated abdominal press, follow these steps:

• Sit in a sturdy chair with your feet flat on the floor.
• Put your hands on your knees and lock your elbows.
• Contract your core muscles as you push on your knees with your palms. If you're unsure where your core muscles are, cough and note which muscle contracts. If you contract this muscle during core exercises, you'll also strengthen the muscles around it.
• Hold your position for three to five seconds.
• Repeat.

4. Overhead Reach

Many activities require flexibility in the upper back, neck and shoulders. If you have reduced range of motion in these areas, you may find it difficult to clean your apartment, style your hair or hang up clothes in your closet, among other activities. Overhead reaches may help you increase the flexibility of your upper back and shoulders, improving your overall function. Here's how to do them.

• Sit in a sturdy chair. Place your hands on your lap and lace your fingers together.
• Raise both arms over your head while exhaling.
• Lower your arms to your lap.
• Repeat this sequence a total of 10 times.

5. Marching in Place

A study published in The Journal of Physical Therapy Science indicates that marching in place regularly can help seniors improve their overall mobility. This type of exercise may be useful if you've been inactive for a while and need to ease back into regular physical activity. To get started, follow these steps:

• Stand behind a sturdy chair and in front of a wall. If you lose your balance while marching, you'll be able to lean against the wall or hold on to the chair.
• Place your arms at your sides.
  
  
• March in place, moving your knees as high as possible. Don't overdo it; only raise each knee as high as possible without causing discomfort.

6. Shoulder Rolls

Like the overhead reach, shoulder rolls improve flexibility in the shoulders and upper back. One of the advantages of this exercise is that it's gentle on the muscles and simple enough to do without assistance. To add shoulder rolls to your exercise routine, do the following:

• Sit in a sturdy chair.
• Raise your shoulders and then drop them down to your starting position.
• Relax for a few seconds.
• Repeat this sequence 10 times.

Remember to check with your doctor before beginning any new exercise routine to make sure it's safe for you to perform these movements. If you still have reduced range of motion after performing these exercises regularly, ask your doctor if you might benefit from working with a professional physical therapist. A skilled physical therapist can guide you through a series of exercises and use other techniques to reduce pain, increase your mobility and improve your balance.

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