Joint mobility exercises to keep you strong and agile

Joint mobility is the capacity of movement of the joints. In other words, it is the range of motion that a joint has. In this article we show different joint mobility exercises to keep you strong and agile.

Joint mobility can vary considerably from one person to another. This variability is due to factors such as gender, age or the degree of activity performed on a daily basis.

But is joint mobility important, and can we improve it? We talk about all of this below.

Is joint mobility important?

Joints are very complex joints, in which a large number of structures of different nature intervene in a coordinated manner.

They are like gears that, in an ideal situation, function with sufficient fluidity and amplitude to connect different parts of the body and allow the performance of different functions.

It should be noted that the movement of the joints should not be painful. In that case we would be facing a problem or alteration, sometimes due precisely to a lack of mobility.

The good news is that, although there is great variability among individuals, joint mobility can be exercised and improved.

To do this we will have to work to gain range of motion of the joint, as well as exercise muscle flexibility. All this can be achieved by performing joint mobility exercises.

Exercises of articular mobility

There are different joint mobility exercises that we can perform to improve the amplitude of our joints.

We can start working on this aspect even if we are not experiencing any problems.

In fact, it is the ideal thing to do; not to wait until there is discomfort, but to practice these exercises as prevention and as a regular activity for our general well-being and the maintenance of strong joints.

However, it will also be convenient to perform this type of training if we have begun to experience discomfort or loss of mobility in the joints because for years we have not done any physical exercise or, regardless of this, we have followed very sedentary routines.

Keep in mind that if you have a diagnosed joint problem, feel pain or have symptoms such as inflammation, it will be important to consult a specialist before performing joint mobility exercises on your own.

In any case, these types of exercises can help you keep your joints healthy and strong, as well as help you prevent loss of mobility or recover it when it has been reduced.

Joint mobility exercises for the upper area

Some simple exercises to mobilize the joints of the upper half of the body are:

Neck exercises

• Performing controlled movements of the head, extending and flexing the neck. In other words, we exercise the neck by moving the head up and down.

• Circular movements of the head, bringing the chin to the chest and the back of the neck to the back.

• U-shaped movements, bringing the head to each side alternately with the chin close to the chest.

• Lateral turns of the face, rotating the neck to look to one side and the other.

Arm and hand mobility

• To work on the joints of the upper limbs, we stretch our arms out to the sides (in a cross) and, in this position, we make circles, first forward and then backward.

• Another exercise to work on the flexibility of the arms consists of raising and bending backwards. That is, we raise one arm and bend it behind the head, helping us with the opposite arm to hold the elbow and exert a slight pressure.

• To exercise the mobility of the wrists we can perform circular movements, as well as palmar and dorsal flexions with each hand.

Exercises to mobilize the trunk

• To work on the mobility of the trunk joints, we can perform torso rotation exercises. We will simply have to place the hands in a jug, at the waist, and make turns or movements to one side and the other.

• Another way to exercise the mobility of the trunk is to perform lateral inclinations. To do this, we extend the right arm over the head while leaning to the left (the left arm remains at the waist). Then we change sides and arms.

• One of the most recommended joint mobility exercises to work the trunk is "the cat". It could be said that this exercise consists of an imitation of the movements that a cat makes when it stretches. It is performed on all fours, with the hands aligned with the shoulders and the knees aligned with the hips. In this position, we curve the back outward stretching well and sticking the chin to the chest. Then, we arch the trunk (inward) while extending the neck and head.

Leg and foot mobility

To work the lower part of the body we can perform exercises such as:

• Circular rotations of the ankles.

• Knee bends, sticking the lower half of the leg to the back and holding it by the foot.

• Leg stretches, sitting on the floor. To do this, we will have to extend our legs well and try to touch the tip or sole of our feet. We can do it either with the legs facing forward or open to the sides.

• Another exercise to work on the mobility of the joints of the legs consists in the realization of openings. We will need to stand up, raise the knee to the front, open it to the side and lower it back to the ground. We can perform a series of, for example, 10 lifts with each leg before changing or alternating one leg and the other in each lift.

How to take care of the joints?

Healthy and strong joints are essential for optimal well-being. They are also the best prevention against different pathologies and natural physiological processes such as aging.

Regular joint mobility exercises are an excellent way to strengthen and care for our joints, but not the only way.

Another way to help our joints is by taking supplements specifically formulated to enhance joint health. Two suitable choices of such products are:

Silicium G7 Original: based on organic silicon, this supplement in drinkable (liquid) format promotes joint wellness and presents an anti-aging effect, as it promotes the regeneration and repair of structures. It also increases the production of natural collagen, essential for optimal joint health.

Orgono Articomplex: through a specific combination of vitamins, essential minerals and organic silicon, this supplement protects joints and improves muscle function.