My attitude towards exercise has always been to get a well-rounded workout. This includes stretching and getting loose in order to warm up the muscles, putting in a good effort to get my heart rate up by running, cycling or spinning, and then stretching again and foam rolling to get in a good cool down. For a long time I thought this was enough to prevent soreness and injury, but I learned that there are separate exercises I should be doing to increase my joint mobility. These exercises are important because they can increase flexibility and range of motion and boost the efficiency of any movement; both useful for protection against against injury. I have recently started incorporating these joint mobility exercises into my fitness routine.
- Hip Circles. Stand with your feet hip width apart so your feet, knees and hips are in alignment. Place your hands on your hips and slowly move your hips in a large circle. Try to do this mobility exercise without bending your knees or moving your upper torso or head. After doing a single set one way, switch directions and perform the same amount of circles going the other way. This exercise is great for opening up your hips for improved joint mobility.
- Front and Back Bending. To perform this join mobility exercise, stand with your feet firmly planted on the ground, hip width apart. Exhale and bend as far forward as possible while keeping your legs straight. Relax for a few deep breaths, then slowly roll your self back up, stacking each vertebra on top of one another. Bring your neck and head up last rolling slowly back up into a full standing position. When you are up straight, slowly move into a back bend, stretching the lower spine and keeping your knees straight. Then return again to a standing position.
- Shoulder Shrugs. In the standing position, let your arms relax and hang loose at your sides. Shrug your shoulders up and slowly roll them back. Do this a few times then slowly switch directions by dropping your shoulders and slowly rolling them forward. This exercise helps with mobility in your arms, shoulders, upper back and neck.
- Arm Circles. Stand tall with shoulders back and with straight arms, swing your arms in large circles as if you are swimming backstroke. Bring your arms up straight, swing them so your elbow grazes your ear and then down and around making the largest circles possible. After a few rounds, switch directions so your arms move in a forward motion. Continue making the circles smaller and smaller to complete this joint mobility exercise and loosen up your arms, shoulders and back.
- Flat-foot Squats. This exercise is one of the best to perform to improve mobility throughout your whole body. Stand with feet slightly wider than hip width. Squat down slowly, holding your arms forward to balance. Keep your heels flat and your feet parallel as you squat down, getting your buttocks as close to the floor as you can. When you cannot go any lower, slowly inhale and press back up into the standing position.
These are just some of the best exercises used to increase joint mobility. They make joints feel loose, and the stretches help you feel much more flexible. What works best for me is setting aside enough time to get in these exercises before and after my workout. If I leave myself enough time, I always make sure to do them which has definitely improved my overall fitness.
