Health and Fitness · February 15, 2022

6 Moves to Enhance Your Joint Flexibility and Mobility

The meeting point of two or more bones in the body is a joint. Joints allow us to move about and perform our day-to-day activities with ease, which is why it is essential to maintain them in optimal condition. They do not receive direct blood flow like muscles do and instead depend on regular movement for proper functioning. Lack of motion can cause joint health to deteriorate by making them stiff and achy. Performing specific exercises that increase the range of motion and taking joint care supplements may help to keep your joints strong, flexible, and pain-free.

Below are 6 moves that you must incorporate in your daily exercise routine to enhance your joint flexibility and mobility:

  • Neck Rotations

In today’s digitised world, we spend endless hours staring at our computer screens or looking down at our smartphones, leading to postural defects. Bending your neck downwards for long periods stiffens the joints in the cervical spine and puts a strain on the muscles at the back of the neck and shoulders. Doing neck rotations can help relieve this tension and thus reduce joint pain.

  • Backstroke

Despite being one of the most mobile joints in the body, the ball-and-socket joint in the shoulder can become stiff and painful due to incorrect posture. To prevent pain in this joint, it is necessary to practise the correct posture, avoid sitting for too long, and keep yourself hydrated. In addition, doing the backstroke exercise, which involves circling one arm in a forward to backward motion, can significantly improve the flexibility of the ball-and-socket joint.

  • Pelvic Circles

Stiffness or tightness in the spine and hips due to excessive sitting and general lack of movement can cause pain in the lower back and knees. In addition, the lumbar spinal discs (present in the lower back) and hip sockets need to be lubricated for adequate mobility and flexibility, and doing pelvic circles is an excellent exercise for the purpose.

  • Knee Circles

Pain in the knee joints usually occurs due to loss of movement at the hips. Doing knee circles can help prevent this pain by freeing up the muscles, ligaments, and tendons around the hips and knee joints. 

  • Ankle Circles

Joint pain in the ankles can hinder movement and impact your day-to-day life. Doing ankle circles is an excellent method to get rid of this pain as it helps restore mobility to the joint and makes it perform optimally.

  • Wrist Rolls

Working on a computer all day long, lifting heavy weights while working out at the gym, and other similar activities can strain the wrist joints, leading to pain. Rotating your wrists clockwise and anticlockwise for a few repetitions can relieve the pain in your wrists and keep the joints mobile.

These are some of the exercises that you can do on an everyday basis to increase joint flexibility and mobility. In addition to these exercises, supplementing your diet with for joint health may also contribute to strengthen joints and bones. You should always buy supplements online only from a trusted brand that offers nothing but the finest quality products.

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