Kind of exercises for joint and to increase your mobility

Have you ever felt tense and stiff muscles when stretching? Adam Rivadeneyra, MD, a sports doctor at Hoag Orthopedic Institute and Orthopedic Specialty Institute, California, states that stiff joints will make the body unable to move freely to move. In fact, even moving will hurt. That's the sign you need to move more so that the joints of the body become more flexible. What are the best types of joint exercises?

Various types of joint exercises to increase body flexibility


Here are various joint sports that you can practice at home, namely:

1. Shoulder pass through


Stretching your shoulders before exercise helps improve posture and prevent you from getting injured. This one exercise involves several muscles such as the chest, upper back, shoulder muscles in the front, and the rotator cuff muscle (shoulder stabilizer). To do this exercise, you need a broom or pipe as a tool.

Following are the steps:

    Take a broom and hold both ends with your hands in a horizontal position.
    Stand firm and open your legs shoulder width apart.
    Lift the broom slowly to the back of your head as you can.
    Hold the final position for two seconds before returning to the starting position.
    Repeat this movement five times.

2. Neck half circles


Neck includes body parts that need to be stretched. Because the neck is stiff and not flexible can bring various problems not only in the neck but also in the head and upper back. Therefore, you can do joint exercises on this one to help flex and maximize its function.

Following are the steps:

    Sit cross-legged and place your hands on your lap.
    Tilt your head to one side until the muscles feel interested.
    Turn the head slowly forward until the chin touches the upper chest.
    Repeat three times.
    Then do the same thing on the other side of the neck.

3. Ankle mobility


Stretching the ankle joint helps maintain body balance, especially when doing sports such as squats and deadlifts. To do joint sports on this one, you can follow various stages such as:

    Stand tall facing the wall.
    Place one hand on the wall to help maintain balance.
    Lift your feet from the foot with a position like tiptoe alternately to the front and back.
    Repeat the movement 10 times.

4. Thoracic spine windmills


This joint exercise helps maximize joint mobility in the thoracic spine, from the base of the neck to the area between the shoulder blades. By flexing this part of the body, you can move and rotate your arms freely. This exercise involves the upper back muscles, spinal stabilizing muscles, core muscles, and abdominal muscles. Do it by:

    Lying sideways on the floor.
    Bend one of the legs at the top and keep the feet attached to the floor straight.
    Place a pillow or towel under your knees that is bent.
    Straighten both hands to the front of the chest and stack both palms in a facing position.
    Lift your upper arm slowly and point it back until the position of the body that was sideways becomes half on your back.
    Repeat five times on each side and do the same thing on the other side.

5. Walking hip openers


Hip joints include body parts that are able to move in all directions. Therefore, before exercising it is good to warm up in the hip and surrounding muscles so that balance and flexibility are maintained. In this exercise there are enough muscles that play a role, namely glutes, hip flexors, hip extensors, and other muscles around the hips.

To do this, follow these steps:

    Stand up and open your legs hip-width apart.
    Put your hands on your hips.
    Lift one side of the foot in front of the chest and make a circular motion with the legs still bent.
    Repeat 10 times with five times the clockwise and five other counterclockwise turns.
    Do the same movement for the other side.