5 Exercises To Improve Your Joint Flexibility

Mobility exercises are a combination of stretching and flexibility workouts that are beneficial for improving the all-round aspects of fitness. Mobility enhances the ability to control the movement of limbs through the full range of motion so that you can avoid injuries and execute the intense exercise with much more efficiency and competence.

Mobility exercise should always be practiced before weight training because it is important to tune the body for strenuous workouts through a series of specific movements and the most important body parts one needs to mobilize are knees, hips, glutes, hamstrings, lower back and calves. It must be remembered that any exercise has to be combined with an ideal diet for weight loss to maximize its effectiveness.

# Grok Squat

Simply, squat down till your butt touches your ankles. Place your feet firmly on the ground and keep your back straight at all times. Halt in this position for 30 seconds to 1 minute and return to the standing position. Repeat 10 to 15 squats at a stretch for best results. If you are not into regular exercise, then it might take some time to get into a full squat, but be patient and keep trying.

# Barbell Bridges

Lay down on the ground with your legs bent at the knees and feet placed flat on the floor. Hold a padded barbell with both hands placed shoulder width apart and rest it below your waist. Now, raise your torso off the ground while squeeze your glutes and come back to the starting position. Repeat it 30 times at a stretch.

# Couch Stretch

Stand near a sofa and place the leg you are stretching against the back of the sofa, place the other foot firmly on the floor in front of the sofa. Try to stand tall by raising your torso and squeeze your abs and butt as you do this. Hold this posture for 3 to 4 minutes, switch legs and repeat with the other leg. You will feel the stretch in you hip flexor region.

# Shoulder Extension

Slide your left arm through a stretching band and rotate it around the wrist and palm. Now, grip the band firmly and move back to a lunge position, raising your left hand above your head. You will feel the stretch and tension build in your biceps, triceps, shoulders and upper back. Stay in this position for 1 minute and repeat it with the other hand. Repeat this exercise 15 times with both arms.

# Clamshell

Lie down on the floor on your right side with your knees and hips bent at 45-degree angles with your feet together. Now, raise your upper knee as high as you can, keeping your pelvis fixed. Your lower leg should not move off the floor. Hold this position for 1 minute and return to the starting position. Repeat it on the other side. Repeat the move 15 to 20 times on both sides.