The Best Mobility Exercises For Each Joint

Stiff joints and tight muscles limit movement, performance, and daily activities. They also increase the risk of injury, and increase recovery time if the injury happens. So, it’s pretty important to take care of that!

Here’s how

Key to joint health involves understanding mobility, flexibility, and stability:

• Mobility: active joint movement through a range of motion.
• Flexibility: muscle lengthening passively through a range of motion.
• Stability: body’s ability to return to position after disturbance.

Different body parts have different needs when it comes to prioritizing mobility, flexibility, and stability exercises. So, with that in mind, here’s what to do for your…

• Wrists: flexibility and stability (e.g., wrist circles, loaded flexions/extensions).
• Elbows: Stability is key; exercises like wrist and shoulder movements benefit elbows indirectly.
• Shoulders: mobility and stability; exercises include prone arm circles, passive hangs, active prone raises, easy bridges, and stick-supported movements.
• Spine: mobility and stability; recommended exercises include cat-cow and quadruped reach.
• Hips: mobility and flexibility through deep squat hip rotations; beginners can use hands for support.
• Knees: stability; exercises include elevated pistols, Bulgarian split squats, lunges, and single-leg balancing.
• Ankles: flexibility and stability; exercises include lunges, prying goblet squats, and deep squats with support if necessary.

For more on all of these, plus visual demonstrations, enjoy:

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Want to learn more?

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Building & Maintaining Mobility

Take care!