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Improve Joint Mobility

Below are some great exercises to help you improve overall joint mobility.

Read the joint mobility exercise descriptions carefully before you start and take it easy if you are new to exercise.

Head And Neck Exercise Description

  • All moves should be performed in a controlled and gentle manner and should not be uncomfortable.
  • Turn your head to the left so you are looking left, then return to the central position looking forward.
  • Turn your head to the right so you are looking right, then return to the central position looking forward.
  • Repeat the left and right head turns three times.
  • Facing forward, tilt your head to one side taking your ear closer to your shoulder. Remember, nice and slowly with no jerking. You should feel a gentle stretch up the opposite side of your neck. Return to the central position
  • Repeat this exercise tilting your head to the opposite side.
  • Repeat this four times on both the left and right side.

Please note: If you suffer from any neck problems be sure to consult your doctor first.

Shoulder Mobility Exercise Description

  • While sitting or standing, bring your fingertips towards your shoulders (like imitating a flapping bird). It is not a problem if you cannot reach your shoulders, just make sure you are comfortable.
  • Rotate your elbows slowly making circles in the air, moving your arms in a clockwise direction.
  • Repeat the exercise making the rotations in an anticlockwise direction.
  • Repeat both clockwise and anticlockwise rotations a further two times.

Ankle Mobility Exercise Description

  • While sit or stand and lift one foot off the ground. Use a chair or table to balance if you need to while standing.
  • Rotate the lifted foot in a clockwise direction five times, slowly and gently.
  • Repeat the rotations in an anticlockwise direction
  • Swap over to stand on the other leg and repeat the exercise with the other foot.

Hip Mobility Exercise Description
  • Stand next to a chair or table (something to help you balance) - sideways on, and hold the back of the chair with one hand.
  • Gently swing one leg forwards and backwards in a smooth, slow, pendulum type movement for 10 times.
  • Repeat the exercise with the other leg a further 10 times.

These exercises are great to get you started on the road to fitness. Repeating these daily will help you with your movement and mobility, and aid you in becoming more supple. They are great exercises that can be done in the home and require no equipment to carry them out.

So now you are up and running with these exercises, pick some more using the links below - there are lots more online descriptions and examples of exercises that can be done in the home.

Choose another Exercise.