5 Do-at-home Moves For Better Joint Mobility

5 Do-at-home Moves For Better Joint Mobility1

Did you know that the joints rely on movement to function properly? Along with bones, muscles, tendons, ligaments and cartilage, joints form the musculoskeletal system that allows us to walk, run, jump and move in whatever way we want. What better way to keep your keep your joints healthy and prevent stiffness, muscle imbalances and even arthritis, than engaging in a daily joint-mobility routine? And within this article we have compiled for you this full-body joint-mobility routine to use when you wake, before exercising or whenever you just need to loosen up and free yourself of tension.

 1. Neck Circles

How to do:

  1. Begin with proper posture: Stand tall with your feet shoulder-distance apart, a slight bend in the knees, navel drawn in, hips tucked under, arms resting at your sides, shoulders rolled back and neck in line with the spine.
  2. Drop your chin to your chest. Slowly roll your right ear over your right shoulder.
  3. Gently drop your head back and slowly roll your left ear over the left shoulder.
  4. Gently come back to center. Perform the first few repetitions on each side slowly and make them fluid.
  5. Repeat for 5 to 10 repetitions before switching directions and doing the same on the opposite side.

2. Backstroke

How to do:

  1. Keep your arms straight and elbows locked as you lift one arm straight out in front of you and slowly circle it backwards. Try to avoid rotating the torso as you do so.
  2. Keep your hips squared forward, your shoulders packed down and attempt to get your biceps close to your ear at the top of the movement without allowing your shoulders to shrug.
  3. Repeat on the other side and keep alternating in a fluid motion for 10 to 20 repetitions per side.

3. Elbow Kickback Swoop-Around

How to do:

  1. Hinge forward at the hips just slightly while maintaining a flat back.
  2. Draw your elbows along the sides of your ribcage, with your arms forming a 90-degree angle. Make fists with your hands.
  3. Extend your arms back behind you, palms facing each other. In one fluid motion, swoop your arms around to the front as you internally rotate your arms to bring the backside of your hands together.
  4. Then externally rotate the arms and pull back to pinch your elbows to your sides as you return to the starting position.
  5. Keep repeating for 5 to 10 repetitions.

4. Pelvic Circles

How to do:

  1. Stand with your feet at hip-distance apart and your hands on your hips.
  2. Keep your feet planted and core contracted as you move your hips in a circular motion.
  3. Repeat five to 10 times in each direction.

5. Cat Cow

How to do:

  1. Begin on your hands and knees in a neutral-spine position.
  2. Inhale as you arch your back and tilt your head and tailbone upward, allowing your stomach to lower toward the floor.
  3. Exhale as you round out your back, pull the belly button in towards your spine and tuck your chin toward your chest.
  4. Repeat, following your breath, for five to 10 repetitions.

Tip: If kneeling is too difficult, you can modify this pose by remaining standing and bending over slightly, supporting yourself with your hands on your knees.

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