6 Morning Mobility Exercises to Improve Joint Health and Flexibility

Proper joint mobility and flexibility are essential for optimal movement and overall well-being. Although often used interchangeably, mobility and flexibility are distinct concepts. Mobility refers to the range of motion of a joint, while flexibility refers to the ability of muscles to stretch. To enhance your mobility and flexibility, incorporate these six effective morning exercises into your routine:

1. Shoulder Pass-Through/Dislocate: This exercise promotes shoulder joint mobility and strengthens the surrounding muscles. Hold a PVC pipe, broomstick, or resistance band with an overhand grip. Slowly raise it above your head while keeping your arms straight. Rotate the object towards the back of your body, aiming for a comfortable stretch without bending your elbows. Return to the starting position.
2. Resistance Band High-to-Low Row: Attach a resistance band to a sturdy object above shoulder height. Grab the band with one or both hands and pull it towards your body while maintaining an upright posture. Focus on engaging your shoulder blades and upper back muscles. Hold for a second and then release.
3. Dumbbell External Rotation: Sit with one leg bent and the other straight. Place your elbow on the inside of your bent knee, holding a light dumbbell. Keep your elbow at a 90-degree angle and lift the weight without raising your forearms perpendicular to the floor. Lower the weight back to the starting position.
4. 90/90 Hip Switch: Sit with your legs slightly wider than hip-width apart, bending both knees at a 90-degree angle. Rotate your knees from side to side while keeping your heels on the floor. Extend your arms straight out for added core engagement. Maintain an upright posture throughout the exercise.
5. Cat-Cow Stretch (Chakravakasana): This exercise enhances thoracic mobility, posture, balance, and coordination. Begin on all fours and alternate between arching your back upward (cow position) and rounding it downward (cat position). Feel the stretch along your spine and neck. It is especially beneficial for those who spend long hours sitting.
6. Scapular Push-Up: Strengthening the muscles around the scapula improves shoulder mobility and posture. Perform a push-up while focusing on retracting and protracting your shoulder blades. This exercise targets the scapular region, which plays a significant role in upper body movements.

Incorporating these six morning mobility exercises into your routine can help enhance joint health, flexibility, and overall physical well-being. Remember to prioritize proper form and gradually increase intensity as your mobility improves.