{"id":172646,"date":"2024-10-15T01:54:00","date_gmt":"2024-10-15T08:54:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=172646"},"modified":"2024-10-14T16:55:46","modified_gmt":"2024-10-14T23:55:46","slug":"daily-mobility-exercises-to-maintain-healthy-joints","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/daily-mobility-exercises-to-maintain-healthy-joints\/","title":{"rendered":"Daily Mobility Exercises To Maintain Healthy Joints"},"content":{"rendered":"\n
How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.<\/p>\n\n\n\n
When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises<\/strong> can also help you move pain-free. Ideally, you do some mobility movements<\/a> every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips.\u00a0<\/p>\n\n\n\n Don\u2019t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health<\/a>.\u00a0<\/p>\n\n\n\n This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine<\/a>, you can help reduce neck, shoulder, and lower back pain<\/a>. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees.\u00a0<\/p>\n\n\n\n Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. <\/p>\n\n\n\n If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together. Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. <\/p>\n\n\n\n This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips<\/a> before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds.\u00a0<\/p>\n\n\n\n Everyone can do a couch stretch, right? Unfortunately, it\u2019s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips<\/a>, specifically the hip flexors, which can tighten and cause back pain after long hours sitting<\/a>. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side.\u00a0<\/p>\n\n\n\nQuadruped Thoracic Rotation (T-Spine Rotation)<\/h2>\n\n\n\n
Shoulder Rotation<\/h2>\n\n\n\n
Spiderman Lunge<\/h2>\n\n\n\n
Couch Stretch<\/h2>\n\n\n\n
Shin Box Get-Ups<\/h2>\n\n\n\n