RE­DUCE JOINT PAIN

Stretch­ing can only go so far. Mo­bil­is­ing your mus­cles and joints re­leases ten­sion and al­le­vi­ates pain

Sunday Mail - Body and Soul - - B+S PERSONAL TRAINER -

Next time you are about to stretch out your body, try in­clud­ing these mo­bil­i­sa­tion ex­er­cises to help re­lease your mus­cles and joints. Stretch­ing is great, but mo­bil­i­sa­tion can of­ten be a good al­ter­nate or ad­di­tional tech­nique to al­low joints and re­lated soft tis­sues to re­lease ten­sion.

Joint mo­bil­i­sa­tion is gen­er­ally pas­sive and un­loaded, al­though some ex­er­cises use weight bear­ing to in­crease mo­bil­ity. In this case you keep mov­ing in and out of po­si­tions, such as the pike to swan ex­er­cise shown here.

The ben­e­fits of mo­bil­i­sa­tion in­clude bet­ter cir­cu­la­tion, re­duced

+ Ther­a­band or tub­ing – you can pick these up at an ex­er­cise store for $10 to $20 each. If you don’t have one, you can use a rolled-up towel. + An ex­er­cise mat to

cush­ion the spine. me­chan­i­cal lim­i­ta­tions, a trac­tion­like ef­fect in joints and stim­u­la­tion of lymph and joint flu­ids.

Mo­bil­i­sa­tion ex­er­cises rely on an­chor­ing cer­tain parts of the body and mov­ing other parts to cre­ate re­lease, as you will see in these ex­er­cises.

Ly­ing ro­ta­tions

Why? These mo­bilise and re­lease the spine and rib cage in ro­ta­tion, one of the best ways to re­lease the spine. How? Lie on your back, knees bent, arms to the ceil­ing with palms to­gether, up­per torso lifted just off the floor.

Leg cir­cles

Why? These 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 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. Reps: 6-10 each side. to your sides and cre­ate ten­sion in the band. Cir­cle 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. Do all the reps in one direc­tion, then switch. Reps: 6-10 each direc­tion on each leg.

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