4 Helpful Exercises to Improve Joint Mobility

Joints are where two or more bones meet to form a moveable body part that aids walking, throwing, and jumping. Many joints exist, but some more prevalent include the knees, shoulders, hips, and ankles.

When your joints are mobile, you can do just about anything – but they may not stay that way forever. Decreased joint mobility happens for many reasons, including arthritis, injuries, and genetics.

You can take various steps to improve joint mobility, including rehabilitative exercises. At Pinnacle Health Chiropractic, Dr. Jason Ablett provides expert care to patients with multiple issues affecting their joints.

What affects joint mobility?

Joint mobility is something many of us take for granted until something affects it and leads to pain and trouble moving. The ability of the joint to move is essential for many everyday activities.

Many people associate joint immobility with older age, which is partially true. However, anyone can suffer joint stiffness and pain if they don't take the time to stretch and warm up the body properly. A few issues that negatively affect joint mobility include:

• Stiff muscles
• Genetics
• Inactivity
• Obesity
• Bursitis
• Injuries

Arthritis is one of the most significant culprits behind joint pain and immobility. Many types of arthritis affect the joints, with the most prevalent wear and tear from osteoarthritis.

Exercises for joint mobility

The best way to avoid further joint immobility is to move slowly and carefully. Lack of movement actually makes joint immobility significantly worse. Stretching, strength training, and flexibility exercises all help improve joint health.

When struggling with joint mobility, Dr. Ablett offers various tips and tricks to improve movement and function. He provides rehabilitative exercises to enhance flexibility, blood flow, and overall movement. Four essential joint exercises include:

1. Walking hip openers

The hips are two large joints vital for walking, balance, and stability. Walking hip openers help loosen muscles around the joint, such as the glutes and hip flexors.

Stand with both feet planted firmly on the ground to perform hip openers. Lift one leg to your chest, then move it across the body in a circle until it reaches the starting point. Repeat ten times on both sides, switching directions periodically.

2. Arm and shoulder circles

Your shoulders are another vital joint you need to keep mobile for everyday activities. Arm and shoulder circles are easy yet effective in keeping the joints mobile. Stand with your feet planted firmly and hold your arms out to the side.

Begin slowly circling your arms forward, allowing the shoulders to move in their full range of motion. Switch directions and begin circling backward to ensure every part of the joint moves.

3. Deep squat and frog pose

You can achieve this pose by standing with your feet slightly wider than your hips and pointing your toes out. Slowly lower until your thighs parallel the floor, getting into a deep squat. You should feel some stretching in your hips and glutes.

Hold the squat briefly before lowering your upper body towards the floor. Bring your knees and chest down while keeping your toes pointed out to achieve a groin and inner thigh stretch. Stand back up and repeat for complete mobility.

4. Child's pose and downward-facing dog

Child's pose is an excellent stretch for the entire body, especially your back. Begin by sitting on your knees hip-width apart. Lower your upper body to the floor and stretch your arms above your head. Place your forehead on the floor and feel the stretch through your back, shoulders, and hips.

To get into a downward-facing dog, push yourself up and point your butt towards the ceiling. Keep your legs straight, and push your heels into the ground. Push your hands into the ground as well and let your head hang.

What else can I do for my joints?

Joint mobility becomes more important as you age, especially when dealing with arthritis or injuries. The less you move, the more immobile your joints become, which leads to further issues.

Along with regular mobility exercises, taking specific steps to keep your joints flexible and preventing injury is crucial. Dr. Ablett recommends taking on the following strategies to keep your joints moving and healthy:

• Warm up before exercise
• Move slowly and gently
• Keep it low-impact
• Use ice for pain
• Use heat to relax
• Don't overdo it

It's okay to feel stiffness or discomfort in your joints, especially when you become more active – but you should know when it's too much. When it's too much, come in to let Dr. Ablett evaluate your joints and provide proven chiropractic care to improve function and decrease pain.

Call Pinnacle Health Chiropractic today to schedule a consultation with Dr. Ablett for joint pain or request an appointment here on our website.