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Just as overstressing yourself wreaks havoc on your body, sitting at your
desk, in your car, or on your couch all day can be equally harmful. Over time,
this stagnation leads to mineral deposits and toxic build-up in the muscles and
joints. Our nervous system software, which controls the ability to move,
continues to downgrade if not properly utilized.
Moving through a range of motions rejuvenates our joints’ synovial fluid
while increasing blood flow and waking up the nervous system. These movements
can be found in the routines of great athletes from all sports, and they are the
essence of systems such as tai chi, qigong, gyro kinesis, yoga and Pilates.
The exercises below will improve your joint mobility. If you are not
exercising, try a few months of joint mobility before you head to the gym for
more serious workouts. If you are a seasoned trainee, add joint mobility to your
training and say good-bye to excess soreness and immobility. Like they say: “Use
it or lose it.”
Start by performing 10 repetitions of each exercise, then adding 10 repetitions
each week until you’re doing as many repetitions as your age. Do 50 to 100
repetitions for problem areas. It’s okay to break your work into sets. Joints
and nerves can be sensitive, so avoid injury by staying away from motions that
are painful. If you feel discomfort, either adjust your technique, avoid the
exercise for the time being, or just be more conservative with your movements.
Begin slowly and as you progress you may increase your range of motion,
frequency and speed.
Neck Circles
Stand tall with a balanced posture, imagining the top of your head is suspended
from a string like a puppet. Keep your chin level. Look to the left and to the
right. A turn in both directions is a single repetition. Stay relaxed and do not
grind your joints through the motion. Don’t forget to breathe. Follow the left
to right movements with up and down movements. Tuck your chin down like you’re
wrapping your neck around a ball, then stretch your head backward. Next, stand
tall and tilt your head to the side, bringing your ear toward your shoulder
while keeping your shoulders down. Stay on a single plane and be sure not to
twist.
Fist Exercise
Stand with both hands in front of your face, palms facing out. Extend your
fingers to create space in each of your hand joints. Then make a tight fist and
curl your wrist forward. That is one repetition. You should feel the effects
throughout your hands and forearms. This is particularly good for people who use
their hands all day such as mechanics, musicians or people using computers.
Wall Squats
Many people complain of squats hurting their knees. What I usually find to be
the problem is poor technique. The biggest mistake is putting too much weight on
the toes, which brings the knees forward and puts pressure on the kneecaps. The
other main issue is spinal alignment. To do this properly, stand facing a wall
with your feet about shoulder-width apart. (The wall forces you to maintain a
proper arch in your spine and disallows your knees to fall forward.) It is okay
to point the toes out slightly. Use your hands against the wall for basic
support and keep your neck in proper alignment. As you squat, keep your weight
on your heels with your shins as vertical as possible, making sure your knees
don’t wobble. Strive to get your thighs parallel to the ground or even your hips
to a rock-bottom position.
Hip Circles
Stand with your hands on your hips, feet slightly wider than shoulder-width
apart. Move your hips in smooth complete circles similar to using a hula-hoop.
Your hip may feel a pinch at the outer ranges of your motion. Remember to relax.
Repeat in both directions.
Spine Rotation
Sit on a chair and lock your hips in place. Rotate your upper body, turning to
your left, then right. Use your hands as passive, relaxed guides to make sure
your motion is even and smooth. Don't forget to breathe.
Loosening Drills
Increase relaxation and blood flow through loosening drills. Shake your hands
side to side and up and down. Be careful not to bother your wrists. They should
start to feel warm and heavy, as inertia forces circulation to the extremities.
The same may be done with the ankles. You may bounce like a boxer would or try
shaking off your muscle tension like a dog shaking off water.
Gregory Landess
(gregorylandess@hotmail.com) is a certified holistic health counselor and
strength and conditioning coach specializing in training with Russian
kettlebells.
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