Exercise For Joint Mobility-Always Warm up & Always Cool Down!

Updated: 5 days ago

To maintain joint strength flexibility & mobility always...

Warm up!

Your joints are lubricated by a liquid called synovial fluid which is produced on demand when you move your limbs.

• To ensure your joints are well lubricated and ready for exercise, you should perform joint-mobility exercises as part of your warm-up.

• To mobilize your joints, simply take your limbs through a progressively wider range of movement over a series of repetitions.

• To mobilize your hips and knees, perform shallow knee bends progressing to full-depth squats. To mobilize your shoulders, perform shoulder shrugs progressing to full arm circles.

• Mobilize all your major joints to ensure they are well lubricated and ready for exercise.


Stretching

• Your muscles tend to shorten throughout the day as a result of your being seated.

• Stretching before working out reduces your risk of injury and ensures that you can perform your exercises through a full range of movement.

• The best form of stretching for a warm-up is dynamic stretching.

• Dynamic stretching involves movements such as leg swings and lunges as opposed to static stretching where positions are held for a predetermined length of time.

• Dynamic stretches keep your body temperature and heart rate elevated while static stretches tend to promote relaxation and a lowered pulse rate.


Circuit training warm-up

• Perform a couple of repetitions of each exercise at a low intensity before starting the first circuit.


Cooldown

Stretching during the cool down may involve all major muscle groups used during the session.

• Cooldown helps lower your heart rate and breathing gradually

• Helps you avoid fainting or dizziness

• Helps remove lactic acid from your muscles to reduce DOMS

• Prevents injuries

• Helps prepare your muscles for the next time you exercise

•Increase the length of the cooldown for specific considerations-ask your trainer/instructor/doctor

• Static stretching is the most used form in a cool down


Consult your physician before commencing any exercise program.

The author Ruth Howard lives in Hobart Tasmania, Australia. Ruth is available for Functional Shiatsu Massage Therapy, Nutritional Counselling, Kinesiology & Exercise classes for those experiencing joint dysfunction of any kind.

Shiatsu Functional Therapy is performed on a futon. During your session the practitioner will apply thumb pressure to your body, including face, head, hands, arms, legs and feet.

Gentle limb mobilisation/rotation and Meridian stretches (similar to yoga stretches) may be carried out, depending on the nature of your condition. Exercise and dietary recommendations are often given at the conclusion of the treatment.

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