Joint Mobility: The Exercises You Shouldn’t Skip

We don’t always consider the fundamental role of our joints because, at least up to a certain age, they work well without major hitches; yet this is a wrong and superficial attitude, because it is healthy joints that allow us to exercise while making use of our full muscular potential.

Without our hip joints we would not be able to walk, and if we had problems with our knee joints we would lose a large part of our basic mobility.

To take care of joints and ligaments we have two fundamental strategies at our disposal:

 

Nutrition

When it comes to nutrition, foods rich in vitamin D and Omega 3, such as salmon, are perfect for strengthening ligaments.

Collagen is also a basic substance for joint health, and boiled meat – together with its broth – is rich in it.

In addition, hydration must absolutely not be neglected.
Drinking water at regular intervals throughout the day will greatly benefit the whole body, including muscles and joints.

 

Training and stretching

Contrary to what many people think, training doesn’t only have a beneficial effect on the muscles.

Exercise also strengthens joints and ligaments and some exercises are particularly good for strengthening the tendons.

Among these, the squat is certainly one of the most effective – and best known.

Today, however, we are focusing on a few stretching and relaxation exercises that help mobilize the main joints, namely:

• pelvis
• ankles
• knees
• shoulders

 

FIRST EXERCISE: HIP CIRCLES

1. Stand with your legs shoulder-width apart
2. Place your hands on your hips and bend your knees slightly
3. Make circles clockwise and counterclockwise
4. Keep your abs tight and stay stable

Repeat this exercise three times, doing ten circles in one direction and ten circles in the opposite direction.

 

SECOND EXERCISE: SHOULDER MOBILITY

1. Stand with your legs shoulder-width apart
2. Bend your torso forward to 45 degrees, keeping your back straight
3. Let your arms hang directly under your shoulders
4. Do a “rowing” motion, bringing your elbows toward your torso
5. Extend your arms and bring them forward next to your ears

By repeating these movements in sequence, you will get one smooth motion that starts with the rowing motion of the elbows and ends in a double arm stroke similar to the dolphin style.

As you can guess, this exercise is meant to improve shoulder mobility, a very important and relatively delicate joint that is often under great stress.

 

THIRD EXERCISE: ANKLE MOBILITY

1. From a standing position, lift one leg and stay balanced (if you like, you can support yourself with one hand on a chair)
2. Take the ankle through plantar flexion and extension
3. Make circles clockwise and counterclockwise
4. Repeat the exercise with the other leg

Repeat this exercise three times, doing ten circles in both directions.

 

FOURTH EXERCISE: KNEE MOBILITY

1. From a standing position, lift one leg and stay balanced (forming a 90-degree angle with the torso)
2. Perform a front kick, fully extending the knee
3. Bend the knee and rotate it, making circles with the foot
4. Do the movement clockwise and counterclockwise
5. Repeat the exercise with the other leg

Repeat the exercise three times, doing ten repetitions with each leg.

 

FIFTH EXERCISE: WRIST MOBILITY

1. From a standing position, fully extend your arms in front of you
2. Keeping your arms straight and parallel to the ground, rotate your wrists
3. Repeat the exercise, rotating your wrists first in one direction, then in the other

 

SIXTH EXERCISE: HIP MOBILITY

1. Sit on the floor with your legs parallel and your knees bent
2. Trying not to rotate your torso, lower your legs inward one at a time
3. Lower your legs until the inner side of your knees touches the floor

Always remember the importance of healthy, balanced nutrition combined with training and stretching.

And now, go download the Eathlon® app!