If you are active and exercise regularly, the reason you may not be achieving your goals is not lack of activity, but rather lack of mobility.
Flexibility is the ability of joints to move through the full range of motion without pain or stiffness. It also describes how flexible the muscles are that hold the joints together. Having flexible muscles and tendons during an activity increases range of motion.
Stretching is just one of many exercises you can perform to increase your flexibility. Static stretching or holding a position for an extended period may be the preferred method for warming up before a workout.
According to a study published in the Journal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching during movement, is better than static stretching as part of a warm-up.
Just 10 minutes of dynamic warm-up before a workout is linked to improvements in shuttle run time, medicine ball throw distance, and jump distance.
Try these five flexibility exercises to improve the flexibility and function of your joints so you can move better, allowing you to improve strength and performance during your next workout.
1. Ankle mobility:
Good ankle mobility contributes to better balance, fewer falls, and better performance during activities such as squats and deadlifts.
Equipment needed: none
Movement: ankle dorsiflexion, plantar flexion
Stand next to a wall.
Place one hand on the wall for support.
Slowly rock forward on the balls of your feet, assuming the tiptoe position.
Rock slowly on your heels, lifting your toes off the ground.
Repeat 10 times.
2. Open your hip while walking:
The hip joint is a ball that moves in all directions. It is important to warm up the hip and surrounding muscles before any workout, as they contribute significantly to balance and stability.
Equipment needed: none
Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors
Stand with your feet hip-width apart.
Plant your feet firmly on the ground and lift your left knee towards your chest.
Make a circle with your left knee, bringing it up and across your body, then out and down.
Place your left foot on the floor and repeat on the right side.
Repeat 10 times, then repeat the sequence moving the legs in the opposite direction bringing the leg first to the side and then across the body.
3. Thoracic spine windmills on the floor:
The thoracic spine is located in the center of your back, from the base of your neck to where the rib cage ends.
Good mobility in the thoracic spine allows you to freely move your arms above your head and turn from side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.
Equipment needed: towel or foam roller
Muscles worked: core muscles, upper back, spine stabilizing muscles and obliques
Lie on the floor on your side.
Bend your knees and hips until they are above 90 degrees, placing your knees beside you on the floor.
Straighten your bottom leg and rest your top leg on a foam roller or towel without changing its position.
Extend both arms together along the floor, directly in front of your body. They should be stacked, palms together, at shoulder height.
Slowly lift your upper arm and rotate it away from you, opening your chest toward the ceiling. If possible, rotate your head and torso until your hand is on the other side of your body.
Hold this position for 3 seconds and slowly bring it back until it touches your other hand.
Repeat 5 times on each side.
4. Shoulder pass:
Poor posture can cause tightness in the chest and front of the shoulder in many people. Warming up your shoulders before a workout will help you improve your form and also prevent injuries.
Equipment needed: broom handle or PVC pipe
Muscles worked: rotator cuff, anterior deltoid, chest and upper back
Stand with your feet shoulder-width apart holding a broomstick parallel to the floor. Use an overhand grip holding the bar as wide as possible.
Keeping your arms straight, slowly raise the broomstick above your head. Keep your core tight to maintain good posture and balance.
Bring the broomstick behind your head as far as possible. Hold the position for 2 seconds and return to the starting position.
Repeat 5 times.
5. Semicircles of the neck:
Neck mobility can often be ignored despite its importance in daily activities. Poor neck movement can cause pain and problems in the neck, head and upper back.
Equipment needed: none
Muscles worked: neck flexors and extensors, trapezius
Sit or stand comfortably with your hands in your lap.
Tilt your head to one side until you feel a stretch. Slowly roll your head forward to bring your chin to your chest, only going as far as you can without pain.
Continue rotating your head to the other side until you feel a stretch along the opposite side of your neck.
Make 3 semicircles, moving slowly and smoothly throughout the movement.
Precautions
Always consult your doctor before starting a new exercise program. Dynamic warm-ups and range-of-motion exercises may not be suitable for everyone, especially those with previous injuries or joint replacements.
If you are unsure whether you are performing these exercises correctly, seek help from a qualified professional, such as a physical therapist.
The bottom line:
Joint mobility can have many benefits on the functionality of people at all stages of life. It’s an important part of training for athletes or gym-goers and can also be helpful for older adults with arthritis or joint pain.
Try these moves to feel warm and limber before diving into your next workout.