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