Do you want to jump higher, run faster, and be able to move without pain?

If you’re active and exercising regularly, the reason you may not be reaching your goals isn’t for lack of activity, but rather lack of mobility.

Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the pliability of the muscles that support the joints. Flexible muscles and tendons allow for greater range of motion during activities.

There are many exercises you can do to improve your flexibility, including stretching.

Try these three flexibility exercises to improve your joint flexibility and function so you can move better, allowing you to improve strength and performance during your next workout, tennis match or golf game.

1. Walking Hip Openers

Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.

Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors

  1. Stand tall with feet hip-width apart.
  2. Plant your feet firmly on the ground and lift your left knee to your chest.
  3. Make a circle with your left knee, bringing it up and across your body and then out to the side and down.
  4. Place your left foot on the floor and repeat on the right side.
  5. Repeat 10 times, then repeat sequence moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.

2. Thoracic Spine Windmills on Floor

Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends.

Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.

Equipment needed: towel or foam roller

Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques

  1. Lie on the floor on your side.
  2. Bend your knees and hips to just past 90 degrees, resting your knees beside you on the floor.
  3. Straighten your bottom leg and rest your top leg on a foam roller or a towel without changing its position.
  4. Extend both your arms together along the floor, straight out in front of your body. They should be stacked, palms together, at shoulder height.
  5. Slowly lift your top arm and rotate it away from you, opening up your chest to the ceiling. Rotate your head and trunk until your hand is on the other side of your body, if possible.
  6. Hold this position for 3 seconds and slowly bring it back to touch your other hand.
  7. Repeat 5 times on each side.

3. Shoulder Pass-Through

Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.

Equipment needed: broomstick or PVC pipe

Muscles worked: rotator cuff, anterior deltoid, chest, and upper back

  1. Stand with your feet shoulder-width apart holding a broomstick parallel to the floor. Use an overhand grip holding the bar as wide as possible.
  2. Keeping your arms straight, slowly raise the broomstick above your head. Hold your core tight to maintain good posture and balance.
  3. Bring the broomstick behind your head as far as you’re able. Hold for 2 seconds and return to starting position.
  4. Repeat 5 times.
  1. Make 3 half circles, moving slowly and smoothly through the motion.

Joint mobility can have many benefits on function for people at all stages of life. It’s an important part of a workout for athletes or gym-goers and can also be beneficial for older adults with arthritis or joint pain.

Try these movements to feel warm and limber before jumping into your next workout.

Is pain is bothering you?

An Allegiance Physical Therapist may be able to help!

You can work with an Allegiance Physical Therapist to restore basic function. A Physical Therapist can coordinate the entire body through more effective patterns to allow you to return to your activities!

Medicare and private pay accepted

Source: Healthline

https://www.healthline.com/health/fitness-exercise/joint-mobility-exercises