Joint stiffness, muscle pain and even arthritis – these are the consequences of a sedentary lifestyle and frequent stay in one position, for example, at work. From pain and stiffness of movements, if they are not symptoms of serious diseases of the joints, you can and should get rid of. So, you can improve joint mobility by performing simple movements that will prevent the development of arthritis and help to avoid discomfort during movement. Estet-portal.com presents to your attention the advice of a chiropractor, Dr. Natasha Nelson (Hermosa Beach, California).
How a simple warm-up can improve joint mobility
The movements described will help restore lost range of motion, make other exercises more enjoyable and painless, and protect against pain caused by lack of activity. Joints that can fully move allow the associated muscles to fully contract and relax, making them stronger. You can perform the following warm-up for the joints after waking up, before training, playing sports and at any time convenient for you when you want to relieve tension.
How to improve the mobility of the joints of the cervical spine
Long hours spent at the computer lead to poor posture, as well as stiffness in the joints and pain in the cervical spine. The muscles in the back of the back and shoulders are stretched, resulting in discomfort.
Simply moving the head in a circular motion will help improve joint mobility in this area:
- stand straight, feet shoulder-width apart, lower your chin to your chest;
- slowly rotate your head and stop when your right ear touches your right shoulder;
- Tilt your head back and slowly rotate your head until your left ear touches your left shoulder; slowly return your head to the starting position.
Repeat 5–10 times in one direction, and 5–10 times – in another.
How to improve shoulder mobility in just one movement
To improve the mobility of the joints of the shoulders – one of the most mobile joints in the human body, along with maintaining correct posture, it is necessary to take regular breaks to perform the exercise described below.
How to do the exercise:
- make circular movements with straight arms back;
- while moving, try to keep your torso still;
- try to keep the biceps as close to the ear as possible during the circular movements, do not raise the shoulders.
Do 20 reps each side.
How to improve the mobility of the joints of the spine – the most efficient movements
The following exercises help to improve the mobility of the joints of the thoracic and lumbar spine. Neurological problems often result from curvature of the spine. These problems can be prevented in the following ways:
- Stand with your feet shoulder-width apart, put your hands on your hips. Rest your feet on the floor and begin to perform circular movements of the pelvis. Repeat 10 times in each direction.
- Stand on all fours like this, palms – under the shoulders, knees – under the thighs. As you inhale, arch your back, tilt your head, lift your tailbone up, lower your stomach down. As you exhale, round your back, pull your belly toward your back, and lower your chin to your chest. Repeat 5–10 times.
How to improve the mobility of the hip joint – wiper movement
To get rid of pain in the lower back, it is necessary to improve the mobility of the hip joint. If the mobility of this joint is insufficient, the lower back or knees take on an additional load that they were not designed for. It is recommended to perform the following exercise after sitting for a long time, before running or other workouts.
Running:
- sit on the floor, stretch your legs out in front of you and bend them at the knees;
- pull your feet closer to the buttocks, hands behind your back and rest on the floor;
- move your knees to one side without lifting your buttocks off the floor;
- without taking your feet off the floor, raise your legs bent at the knees and move them to the other side.
Number of times – 10 each way.
How to improve the mobility of the knee and ankle joints
To reduce the risk of injury, especially when playing sports, it is necessary to improve the mobility of the ankle and knee. This will help simple circular movements of the top and knees.
How to:
- In a standing position, bend your leg at the knee so that your thigh is parallel to the floor. To maintain balance, you can lean on a chair. Extend your leg and stretch it out in front of you. Bend your knee and bring your heel to the outside of your thigh and return your leg to the starting position. Then move your heel to the inside of your other thigh and straighten your leg again. Do 10 reps in each direction for each leg.
- Sit in a chair or assume a standing position. Raise one foot. Gently begin to make circular movements of the feet – 10 times in each direction for each leg.
How to improve the mobility of the wrist joints – simple movement
Pain in the wrist area is also common in people who, on duty, have to work with the keyboard all day long. Limited mobility of the wrist joints makes bodyweight exercises and some yoga poses very painful or impossible.
A simple movement will help improve wrist mobility:
- stretch your arms in front of you;
- Fully "open" palms;
- when rotating your wrist, lower your palms down, lift them up, turn them towards you and away from you.
In case of deterioration of joint mobility, the problem can be corrected by regularly performing the above exercises. However, remember – in case of injuries or serious diseases of the joints, exercises alone will not be enough – you need to see a doctor. Otherwise, such simple exercises will be an excellent prevention of joint problems.
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