Joint Mobilisation: the key to mobility

shoulder pain You need to move constantly throughout your day. Whether you're a corporate executive, raising children, a part-time competitive athlete, taking care of your body allows you to fulfil your responsibilities and pursue your hobbies with greater ease.

That's why we recommend joint mobilisation

Increasing the range of motion of your achy body parts will make you feel better, and prevent future health problems. Joint mobilisation increases the range of motion of your limbs. It also helps you recover the range of motion of an expansion joint that is stiff or damaged. For example, for you to kick your leg out from a seated position, you must have enough mobility in your knee joint. But if you're injured, or really stiff in the knee area, it's extremely likely that your range of motion will be reduced.

So How Can You Mobilise Your Joints?

Do exercises that are easy and that involve almost painless motion. We recommend choosing a joint, perhaps one closest to the pain you're feeling, and beginning to explore its range of movement. For example, if you move your neck, in which directions can you move it in? How far? If you're in pain, you might have some limitations. Find the "edge" of your range. You can approach the side that hurts, feel the edge, and retreat.

Some Joint Mobilisation Exercises To Practice

Arm Circles

Why? They mobilise and release the shoulder joints, reducing neck tension. How? Lie on your back, knees bent, arms reaching up. Keeping your core engaged and your rib cage in contact with the floor, take the arms overhead, over to the sides and back up to the ceiling. Do all reps in one direction (6-10 each direction) and then switch.

Leg Circles

Why? They mobilize and release the hip joints, and increase circulation to the lower back, lower legs, and pelvis. How? Lie on your back with one leg extended along the floor (if you have a sensitive lower back, bend your leg at the knee and place your foot on the floor). Have the other leg reaching up to the ceiling with a rolled-up towel around the foot. Holding the ends of the towel with both hands, lock your bent elbows to your sides to create tension in the towel. Then, circle your leg across the other leg, down and around in a circle to come back to the start. Keep in mind that your circle will be smaller if you have a bent leg. Anchor your pelvis to the ground to focus on hip joint mobilisation. Do all the reps in one direction (6-10 each direction on each leg), then switch.

Wrist Rotations

Why? They prevent carpel tunnel syndrome and help you keep a healthy wrist hinge. How? Lace your fingers together and put your wrists through every possible range of motion. Make sure you're fully extending, flexing, and rotating. We recommend repeating whatever exercise you choose lots of times. Repetition is key for your body to get the message. Generally speaking, most people's bodies don't start to respond to the "message" of joint mobility until after many reps.

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