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How To Improve Joint Mobility

Updated: 3 days ago

Whether you want to maintain your health as you age or you’re interested in improving your fitness ability, taking the time to increase joint mobility is the answer! No matter your fitness goals, you can’t achieve greatness without mobility.

an athlete working his hip joint mobility

My Mobility Blog Series will help you test and improve your mobility throughout your entire body.

Shoulder Joint Mobility

Here are two moves for you to try. Add one or both to your daily routine to increase your joint mobility.

Shoulder Screws

(1) With your feet about hip-width apart, raise your arms out to your sides in a locked-out position at shoulder height.

(2) Shrug one shoulder up to your ear, then roll that shoulder blade forward while keeping both arms locked out and at shoulder height.

(3) To finish, roll that shrugged shoulder back into a neutral position and repeat on the opposite side.

Overhead Shoulder Circles

(1) Begin with your feet hip-width apart and your arms locked out overhead.

(2) Pull your shoulders down into your shoulder capsule (the opposite of shrugging your shoulders up).

(3) Begin making small circles with your arms, trying to keep a soft bend in your knees while your rib cage and core stay tight.

*Make sure to circle in both directions.

Don't Forget Squats!

The dreaded squat. You didn’t really think improving your joint mobility would be without squats, did you?

Enter the Sumo Squat. This version is great for increasing awareness and mobility around the hip, pelvis, knees, and ankles.

Sumo Squat

(1) Begin with your feet a bit wider than hip-width apart and your toes facing outward at about 45 degrees.

(2) Drop your hips into a squat position, so your knees track with your ankles/feet.

(3) As you move up and down, don’t push your butt too far back, like you would in a normal squat. Instead, keep your shoulders and hips in a vertically aligned position as you move from top to bottom.

*Tip: If you’re new to the move, try holding onto a band or rope in front of you for stability.

This one is pretty tough. I think it is harder than a regular squat. It is one joint exercise that I am still working on! Try it out for yourself!

The Very Important Knee Mobility

Our knees see a lot of action as we age. Joints like the knee are often taken for granted until they are injured. By maintaining mobility, you can prevent injury.

Heel Slides help move your knee from all the way straight to all the way bent.

(1) While lying on your back, simply slide your heel up, maintaining contact with the floor, so your knee bends.

(2) Allow your knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position.

(3) Perform 10 repetitions.

If you have had a knee injury or are looking to prevent knee injuries or replacements as you age, start adding this to your workouts. It is super helpful and very simple.

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