Joint mobility is the ability of joints to move. In other words, it is the range of movement of a joint.
Joint mobility can vary considerably from person to person. 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 it below.
Joints are very complex joints, in which a large number of structures of different natures are involved in a coordinated manner.
They are like gears that, in an ideal situation, function smoothly and with sufficient amplitude to connect different parts of the body and allow different functions to be performed.
It should be noted that the movement of the joints should not be painful. In this case, there would be a problem or alteration, sometimes due precisely to a lack of mobility.
The good news is that, although there is great variability between individuals, joint mobility can be exercised and improved.
To do this we will have to work on gaining range of motion of the joint, as well as exercising muscle flexibility. All this can be achieved by performing joint mobility exercises.
There are different joint mobility exercises that we can do to improve the range of motion of our joints.
We can start working on this even if we are not experiencing any problems.
In fact, it is best not to wait until there is discomfort, but to do these exercises as a preventive and regular activity for our general well-being and the maintenance of strong joints.
However, it is also advisable to do this type of training if we have started to experience discomfort or loss of mobility in our joints because we have not done any physical exercise for years or, independently of this, we have followed very sedentary routines.
Please note that if you have a diagnosed joint problem, feel pain or have symptoms such as swelling, it is important to consult a specialist before doing joint mobility exercises on your own.
In any case, these types of exercises can help you to keep your joints healthy and strong, as well as to prevent loss of mobility or to regain mobility when it has been reduced.
Some simple exercises to mobilise the joints of the upper half of the body are:
- 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 or the other.
Mobility of arms and hands
- 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 forwards and then backwards.
- Another exercise to work on the flexibility of the arms consists of raising and bending at the back. In other words, 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 palm and dorsal flexions with each hand.
Exercises to mobilise the trunk
- To work on the mobility of the trunk joints, we can perform torso rotation exercises. We simply have to place our hands in a jug, at the waist, and make turns or movements to one side or the other.
- Another way to exercise trunk mobility is to perform lateral bends. 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 for working the trunk is the “cat”. You could say that this exercise consists of imitating 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 our back outwards, stretching well and keeping our chin to our chest. We then arch our trunk (inwards) while extending our 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 wide and try to touch the tips or soles of our feet. We can do this either with our legs facing forwards or with them open to the sides.
Another exercise to work on the mobility of the joints of the legs consists of doing leg openings. We need to stand up, raise the knee to the front, open it to the side and lower it back to the floor. You can do a series of, for example, 10 lifts with each leg before changing or alternating one leg and the other for each lift.
Take care of your 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 ageing.
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 support joint health. Two suitable options for such products are:
- Silicium G5 Original: based on organic silica, this supplement in drinkable (liquid) form promotes joint well-being and has an anti-ageing effect by promoting 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 silica, this supplement protects joints and improves muscle function.