5 things you must keep doing for optimal function and mobility

Over the years I have found that there are a few simple but powerful things that hold my patients back from optimal function. These may sound simple but they make a big difference. Each of these affect a persons ability to complete their daily tasks, personal care, functional mobility and general wellness.

1. crossing your ankle over your opposite knee: this simple motion makes it possible to get your clothing over your feet ( pants, socks , shoes) and it makes it easier to wash your feet and so much more. The mobility of the hip and knee in combination for this position is often lacking due to tightness, pain or anatomy. It can be improved and every little percentage of improvement makes a difference
2. getting up from a chair the right way: pushing from the surface that you sit, using your hands at your sides instead of pulling up from something in front of you. Using the right muscles in your legs and shifting your weight over your feet correctly will allow for rising from a seated surface with less risk of falling.
3. keep your ankles and toes moving: mobile ankles and toes improve balance. A stiff ankle will limit response time, increase trip hazard, shorten stride. Toe mobility is needed for balance in standing, reaching, walking and also for proper hygiene. take your wiggling toes for granted.
4. sleeping in bed: once people start sleeping in a recliner or other chair ( yes, this is more common than you would think) they lose important mobility that carries over into other areas of their daily mobility. It is also important for fluid reabsorption, true rest, spine and postural alignment and maintaining the use of key postural muscles that are used to get into and out of bed.
5. Hydration: water intake is enormously powerful and can not be overlooked. the lack of proper hydration leads to weakness, Urinary track infections, low blood pressure, feeling of faintness, fatigue and more. Unless you are on a water intake restriction from your MD for health reasons, the intake of this simple source is most likely a missing link to improved health and function.

These 5 areas are what I investigate first as an Occupational Therapist completing an assessment and they are the last things that I remind my patients to keep doing when they are no longer under the care and training of myself and other clinicians.
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