4 Joint Mobility Exercises to Improve Flexibility and Function

Joint mobility exercises should be performed at least twice a week at 20-minute intervals. You should never attempt these exercises if you are in pain. If you experience pain, seek medical advice. Lack of mobility can be a sign of a severe condition. However, joint mobility exercises are safe and effective if performed regularly.

1. Kneeling arm rotation

Kneeling arm rotation is a great way to strengthen the shoulder joint and improve mobility. It is an excellent pre-rehab exercise for shoulders that have been injured and stretches the chest and back. Kneeling arm rotation can also help improve posture and strengthen the upper body.

Kneeling arm rotation improves shoulder mobility and helps prevent shoulder injury. It is a great way to strengthen the rotator cuff, which is responsible for internal and external rotation. In addition, it helps center the humeral head within the glenoid fossa. The rotator cuff is important for shoulder mobility and is also a core muscle that affects your arm’s stability and strength. Doing these exercises will help increase your range of motion and improve your performance.

Kneeling arm rotation involves kneeling on a bench and placing elbows on the bench in front of you. Begin by pushing your buttocks toward your heels and then slowly bringing your elbows outward, then returning to the starting position. Repeat 10 to 20 times.

2. Walking lunge

The walking lunge is a basic joint mobility exercise that is a great choice for the beginner because it mimics the way we walk. It’s also a great way to strengthen your leg muscles. Beginners can begin by doing 10 to 12 walking lunges at a time. Once you get used to the exercise, you can switch to jumping lunges.

This exercise increases hip mobility and helps stabilize the shoulders. It also strengthens the leg muscles and improves overall muscular development. You can also add weights or a twist to the exercise to make it more challenging. The walking lunge can help you develop your hips and stabilize your shoulders and balance, which are important for daily activities.

This exercise helps strengthen the hips and hamstrings. It also helps strengthen the spine and core. To perform this exercise, you need a chair or sturdy object. Begin with one knee bent and reach the other one toward your left ankle. Hold this position for a few seconds, then repeat. Do not hold for more than five to six reps.

3. Sitting 90/90 with IR/ER

Sitting 90/90 with IR/ERS trains hip mobility and function by training both internal and external rotation. In squats, for example, people who don’t have sufficient hip internal rotation will find it difficult to complete the movement. Their body compensates by moving their hips out of position, which over time can lead to hip injury.

In addition, this stretch helps improve the flexibility of your hips and decrease pain by strengthening the muscles surrounding your hip capsule. You should hold the position for at least one minute.

To perform the 90/90 with IR/ER correctly, you should maintain a straight posture and elevate your pelvis to ensure the most effective stretch. You can use a yoga block, rolled towel, or small mat to elevate your pelvis.

4. Hip CARs

Joint mobility is crucial to joint health, and joint mobility exercises can improve joint mobility and reduce aches and groans. CARs are joint mobility exercises designed to improve the range of motion within joint sockets. They also increase functional fitness. You can perform CARs on your hips, knees, ankles, and other major joints.

CARs work by strengthening the neuromuscular pathways that are involved in extreme ranges of movement. These pathways are also reinforced by strength training. As a result, CARs improve hip range of motion and can help to delay the onset of osteoarthritis.

The best way to improve hip mobility is to start as soon as you’re mobile. As long as you’re consistent with your routine, you’ll see results. Start with a warm-up movement that is easy and builds towards the rest of the series.