Reduce joint pain with these exercises

Stretching can only go so far especially when age may not be on your side. However, mobilising your muscles and joints can release tension and alleviate pain.

The benefits of mobilisation include better circulation, reduced mechanical limitations, a traction-like effect in joints and stimulation of lymph and joint fluids.

Next time you are about to stretch out your body, try to include these mobilisation exercises to help release your muscles and joints.

Lying rotations

This exercise can mobilise and release the spine and rib cage in rotation, which is one of the best ways to release the spine.

How? Lie on your back, knees bent, arms to the ceiling with palms together, and your upper torso lifted just off the floor. Exhale as you rotate the arms across to the right and the legs to the left. Keep your hands even and knees together and anchor the mid torso to allow the spine to mobilise. Repeat six to 10 times on each side.

Leg circles

Leg circles help to mobilise and release the hip joints and increase circulation to the lower back, pelvis and lower legs.

How? Lie on your back with one leg extended along the floor and the other reaching up to the ceiling with a Theraband (or rolled-up towel) around the foot. Holding the ends of the band with both hands, lock your bent elbows to your sides and create tension in the band. Bring your leg across the other leg, down and around in a circle to come back to the start. Let the band support the leg and, by anchoring your pelvis, you will be able to focus the mobilisation in the hip joint. Complete repetitions of six to 10 times in one direction, then switch.

Cat & puppies

These mobilise the spine in flexion and extension (cat) and lateral flexion (puppy). They increase spinal circulation and activate abdominal connection.

How? Kneeling on all fours, arch your back to the ceiling, return to neutral, then move your hips from side to side like a dog wagging its tail. Activate your abdominals. Repeat each movement six to 10 times.

Arm circles

These mobilise and release the shoulder joints, which alleviates tension in the neck.

How? Lie on your back, knees bent, with arms reaching up. Keeping your abdominals in and your rib cage in contact with the floor, glide the arms overhead, around to the sides and back up to the ceiling. If you anchor the rib cage sufficiently you create mobility in the shoulder joint in all ranges.