BEST Mobility Exercises For Each Joint (Updated Guide). As the world continues to become increasingly mobile, exercise and movement have become essential components of staying healthy.
BEST Mobility Exercises For Each Joint
While many of us go to the gym and do a variety of exercises, there are a number of exercises that specifically target different joints in our bodies. These exercises can help improve mobility and reduce stiffness, which can lead to better performance in all kinds of activities, especially when we age.
In this article, we’ll look at the best mobility exercises for each joint. Read on to find out how to keep your body strong and healthy!
Table of Contents
1. What Are Mobility Exercises?
2. The Benefits of Mobility Exercises
3. Wrist Mobility Exercises
4. Shoulder Mobility Exercises
5. Elbow Mobility Exercises
6. Hip Mobility Exercises
7. Knee Mobility Exercises
8. Ankle Mobility Exercises
9. Spine Mobility Exercises
10. FAQs
What Are Mobility Exercises?
Mobility exercises are movements specifically designed to improve range of motion and flexibility in a particular area. These exercises can help build strength, balance, and coordination. The exercises we will cover in this article focus on specific joints in the body. Each exercise focuses on a different joint and its associated muscles, ligaments, and tendons. While they are not the only kind of exercises you should do, they can have a substantial benefit to your overall mobility.
The Benefits of Mobility Exercises
Mobility exercises can provide numerous benefits for physical health, including:
- Improved flexibility, which makes your body more resistant to injury and more resilient to stress and strain.
- Improved range of motion, which can improve your performance in activities like sports and everyday movements like reaching to grab something on a shelf.
- Improved coordination, which can help you move more efficiently.
- Improved stability and balance, which can reduce the risk of falls.
- Improved posture, which can reduce stress on your spine.
- These exercises can also have psychological benefits. They can give you a sense of accomplishment, help you let go of stress, and increase your confidence.
Wrist Mobility Exercises
Wrist exercises are important for maintaining good range of motion and strength in the wrists. Here are a few exercises you can do to improve the mobility in your wrists.
• Arm Circles. Hold your arms to the side, palms up or down, and circle them in a small, controlled motion. Do this for 1 minute each, then switch directions.
• Wrist Circles. Put your arm out in front of you and circle your wrist in small, controlled circles. Do this for 1 minute each, then switch directions.
• Wrist Flexion and Extension. Place your palm down on a flat surface and press down into the surface. Then, move your hand up and down, flexing and extending the wrist. Do this for 1 minute each.
• Wrist Curl. Hold a light weight (such as a can of soup) with your palm facing up. Then, curl your wrist up, bringing the weight toward your body. Do this for 1 minute each.
• Finger Stretching. Spread your fingers apart as far as you can and hold for 10 seconds. Then, make a fist and hold for 10 seconds. Repeat this for 10 repetitions.
Shoulder Mobility Exercises
Shoulder exercises are important for maintaining good range of motion and strength in the shoulders. Here are a few exercises you can do to improve the mobility in your shoulders.
• Arm Raises. Stand with your arms to the sides and raise them straight up in the air, reaching as high as you can. Do this for 1 minute each.
• Pendulum Swings. Stand with your feet wide and arms in a T position. Rotate your torso side to side and swing your arms in a pendulum motion. Do this for 1 minute each.
• Shoulder Circles. Stand with your arms at your side and rotate them in circles, one at a time. Do this for 1 minute each.
• Shoulder Rolls. Stand with your arms at your side and roll them forward and back, like a rolling pin. Do this for 1 minute each.
• Arm Raises with Resistance Band. Stand with your elbows bent and palms facing up. Place a resistance band around both arms and pull it to lift your arms up. Do this for 1 minute each.
Elbow Mobility Exercises
Elbow exercises are important for maintaining good range of motion and strength in the elbows. Here are a few exercises you can do to improve the mobility in your elbows.
• Arm Curls. Stand with your arms to your sides and palms facing up. Then, with your elbows bent, curl your arms up, bringing the weight toward your body. Do this for 1 minute each.
• Forearm Rotation. Place your arm straight out in front of you and rotate it in a clockwise circle. Do this for 1 minute each, then switch directions.
• Wrist Rotation. Place your arm straight out in front of you and rotate your wrist in a clockwise circle. Do this for 1 minute each, then switch directions.
BEST Mobility Exercises For Each Joint
• Elbow Flexion and Extension. Place your elbow on a flat surface with your palm facing up. Then, move your arm up and down, flexing and extending the elbow. Do this for 1 minute each.
• Arm Windmills. Stand straight with your arms straight out. Then, rotate your arms in opposite directions, one up and one down. Do this for 1 minute each.
Hip Mobility Exercises
Hip exercises are important for maintaining good range of motion and strength in the hips. Here are a few exercises you can do to improve the mobility in your hips.
• Kneeling Hip Flexor Stretch. Kneel with one foot in front, hip-distance apart. Then, lean forward, pressing your front knee towards the ground and your back knee as close to the floor as possible. Hold for 10 seconds and then switch sides.
• Lying Gluteus Stretch. Lie on your back on the floor, with both legs straight. Bring one knee towards the chest, using your hands to keep it there. Hold for 10 seconds and then switch sides.
• Hip Flexion. Lie on your stomach and bring one knee up to the chest. Hold for 10 seconds and then switch sides.
• Gluteus Medius Squats. Stand with both feet hip-distance apart and bend the knees deeply. Make sure your knees do not go over your toes or toward the inside of your feet. Hold for 10 seconds and then switch sides.
• Lunges. Stand with your feet hip-distance apart and step one foot forward, making sure both heels stay grounded. Bend both knees deeply. Hold for 10 seconds and then switch sides.
Knee Mobility Exercises
Knee exercises are important for maintaining good range of motion and strength in the knees. Here are a few exercises you can do to improve the mobility in your knees.
• Knee Arches. Lie on your back and place your feet flat on the floor. Then, arch your back and push your knees up toward your chest. Hold for 10 seconds and then relax.
• Half Squats. Stand with your feet hip-distance apart and bend your knees until your thighs are parallel to the floor. Hold for 10 seconds and then relax.
• Knee Circles. Sit on a chair with both feet on the floor. Then, rotate your knees in circles, one at a time. Do this for 1 minute each.
BEST Mobility Exercises For Each Joint
• Hamstring Curling. Lie on your back with your legs straight. Then, pull one knee at a time toward your chest. Do this for 1 minute each.
• Step Ups. Stand with one foot on a step or ledge that is about 6 inches off the ground. Step up onto the step with one foot, followed by the other foot, then step back down onto the floor. Do this for 1 minute each.
Ankle Mobility Exercises
Ankle exercises are important for maintaining good range of motion and strength in the ankles. Here are a few exercises you can do to improve the mobility in your ankles.
• Ankle Pumps. Stand on one foot and press the toes of the other foot into the ground. Hold for 10 seconds and then switch sides.
• Ankle Circles. Stand with your shoulders relaxed and your feet shoulder-width apart. Then, rotate your feet in circles, one at a time. Do this for 1 minute each.
• Tiptoe Stretches. Stand on one foot and press the heel of the other foot into the ground. Hold for 10 seconds and then switch sides.
• Heel Walks. Stand on the tips of your toes and walk forward 10 steps. Then, lower your heels to the floor and walk backward another 10 steps. Do this for 1 minute each.
• ankle mobility with ball. Stand on one foot with a basketball placed directly underneath it. Bend your knee slightly as you roll back and forth on the basketball, transferring your weight with each. Do this for 1 minute each.
Spine Mobility Exercises
Spine exercises are important for maintaining good range of motion and strength in the spine. Here are a few exercises you can do to improve the mobility in your spine.
• Cat-Cow-Camel Flow. Begin in a tabletop position with your hands and knees on the ground. Lower your spine into the cow position, pressing your chest and shoulders down. Then, pull your spine up into the camel pose, arching your back. Finally, drop your chin towards your chest as you press your spine into the cat position. Do this for 1 minute.
• Spinal Twists. Lie on your back and place your hands behind your head. Gently twist your torso from side to side, pressing your elbows into the ground. Do this for 1 minute.
• Bridge Pose. Lie on your back with your knees bent, feet flat on the ground. Lift your hips up into a bridge, pressing your shoulders and feet into the ground. Hold for 10 seconds and then lower your hips down. Do this for 1 minute.
BEST Mobility Exercises For Each Joint
• Bent-Knee Twists. Lie on your back with your knees bent, feet flat on the ground. Cross one knee over the other, and then twist your torso around in a circle. Do this for 1 minute and then switch sides.
• Back Extension. Lie on your stomach with your arms extended to the side. Lift your arms and chest off the ground, lengthening your spine. Hold for 10 seconds and then relax. Do this for 1 minute.
FAQs
What are the benefits of mobility exercises?
Mobility exercises can provide numerous benefits for physical health, including improved flexibility, range of motion, coordination, stability and balance, and posture. They can also have psychological benefits, like increased confidence and a sense of accomplishment.
Which exercise is best for shoulder mobility?
A great exercise for shoulder mobility is arm circles. Hold your arms to the side, palms up or down, and circle them in a small, controlled motion. Do this for 1 minute each, then switch directions.
Which exercise is best for hip mobility?
A great exercise for hip mobility is gluteus medius squats. Stand with both feet hip-distance apart and bend the knees deeply. Make sure your knees do not go over your toes or toward the inside of your feet. Hold for 10 seconds and then switch sides.
Do I need to do mobility exercises every day?
Ideally, yes. Incorporating mobility exercises into your daily routine can help ensure that your body stays strong and healthy.
What exercises are best for ankle mobility?
Great exercises for ankle mobility include ankle pumps, ankle circles, tiptoe stretches, heel walks, and ankle mobility with a ball.
Which exercise is best for spine mobility?
A great exercise for spine mobility is the cat-cow-camel flow. Begin in a tabletop position with your hands and knees on the ground. Lower your spine into the cow position, pressing your chest and shoulders down. Then, pull your spine up into the camel pose, arching your back. Finally, drop your chin towards your chest as you press your spine into the cat position. Do this for 1 minute.
Conclusion
Good mobility is essential for overall physical health and wellbeing. There are many exercises that target specific joints in the body, including the wrists, shoulders, elbows, hips, knees, ankles, and spine.
BEST Mobility Exercises For Each Joint
These exercises can help build strength, balance, and coordination, as well as reduce the risk of injury. Incorporating these exercises into your daily routine can help ensure that your body stays strong and healthy.