At which point, joint mobility becomes more important than they ever expected.
So don’t wait to deal with joint mobility until you’ve started to feel the effects of losing it.
Start now, with these tips and tricks, and stay moving for years to come…
Whole Body Mobility
Cardio aerobic exercise is important. Joint mobility is important. So address both at the same time with these full-body activities.
1. Swimming. Perhaps the best exercise you can find for joint mobility and health, swimming is completely no-impact, so you don’t risk damaging your joints at all. The strokes work your shoulders, elbows, and wrists, while the kicks keep your hips, knees, and ankles moving. Plus, if you’ll swim for thirty minutes or longer, you’ll get a great cardio workout for your heart, lungs, and overall health!
2. Rowing machine. Don’t have the ability or inclination to get out on the river, but still want the results of rowing? Rowing machines will give them to you! A very low-impact activity, stationary rowing helps protects your joints, while working them enough to keep them mobile. The pull in your arms works your shoulders, elbows, wrists, and hands. The push in your legs is good for hip, knee, and ankle joint mobility. And don’t be fooled by the first two or three minutes on the machine. Give it time and you’ll get a great cardio workout.
3. Elliptical machines. These work joint mobility and balance, to help keep you independent. Go slowly at first, because the coordination between the arm motions and the stepping can take some getting used to. But once you find your rhythm, your hips, knees, shoulders, and elbows will all thank you. And as with the others in this category, it won’t take long before you’ve worked up a good, aerobic sweat.
Targeted Joint Mobility
While whole body mobility is key to overall health, balance, and independence, sometimes you need to target specific joints. They’re the ones beginning to stiffen up or become a bit of a problem.
Keep up with your aerobic, cardio workouts – and add easy exercises for specific joint mobility!
They may seem easy, but that’s what mobility is all about, the ability to keep doing the easy stuff for yourself. Repeat each exercise ten to twenty times.
Elbow 1 – Sit or stand up straight, with your arms relaxed at your sides. Slowly, bend your elbows, bring your fist to your shoulder. Hold, then straighten your arm, slowly. Be sure not to hyperextend your elbow on the downward motion.
Elbow 2 – Bend your elbows 90*, so your forearms are parallel to the floor and your palms are up, facing the ceiling. Without moving your shoulders, rotate your palms so they face the floor, then return to the upright position.
Hand 1 – With your palm facing upward, make a loose fist. Release your fist, extending your fingers long, and spreading them wide. You should feel a stretch in your fingers and palm. Relax.
Hand 2 – If you can’t make a fist without pain, start with your palms up, and your fingers pressed together. Spread your fingers and thumb as widely as you can without pain. Hold, then relax.
Hand 3 – Hold your hand out flat, palm up, fingers relaxed. Bend your thumb to the tip of each finger, one at a time. If you can’t reach the tip of one of your fingers, close the gap between your thumb and finger to the best of your ability. Move through all four fingers, then relax.
Hip 1 – Lie on the floor, flat on your back, arms relaxed by your side. Bend one leg, bringing your knee as far toward your chest as you can without pain. Slowly lower your leg. Repeat other side. This is one cycle.
Hip 2 – Stay on the floor, in the same beginning position. Move your leg to the side, as far as you can. You can lift your leg an inch or so, or you can scoot it along the floor. The focus is on opening the hip, not lifting your leg, though. Slowly, bring your leg back to the starting position. Repeat with the other leg. This is one cycle.
Knee – This is a good one to combine with the hip joint mobility exercises because they start in the same position. For the knee, though, bend your leg so your foot is flat on the floor. Depending on how much joint mobility you have, this may be the whole exercise. If so, slowly extend your leg back to starting position, and repeat with the other leg. If you can, however, slide your foot – keeping it flat on the floor – as close to your buttocks as possible. Then slowly slide the leg back, and release into starting position. Repeat with your other leg. Going through the motion with both legs makes a full cycle. Remember, this shouldn’t hurt your knee.
Final Touches for Joint Mobility
You’ve gotten whole body joint mobility, and targeted exercises for your trouble spots. Now, bring it all together with the final pieces –
Get some sleep! Your body restores and rejuvenates itself while you sleep, and your joints are no exception. Give them their best chance to maintain mobility, strength, and health by getting the sleep they – and you – need. Aim for seven to nine hours a night.
Eat the right foods. By eating foods that trigger a healthy inflammatory response, you’re eating foods that will help maintain your joint mobility. The omega-3s in fish…the antioxidants in cherries…the vitamins in green vegetables…keeping your joints healthy can taste great!
Work with your body. Give your joints the support they need, even while you sleep, with LunaFlex PM – the only joint support supplement on the market that targets your joints all day and all night. It’s like waking up with “new” knees (and hips and shoulders and fingers…) every morning.
Don’t dread losing joint mobility. And don’t panic over keeping it, either. It can be fun and can improve your overall health, too. If you choose general exercises, targeted ones, or both – and LunaFlex PM – maintaining joint mobility is nothing to worry about any more!