10 sports movements for more flexibility of joints

Exercises for joint flexibility

Why is flexibility important?

Flexing the joints can lead to their health and prevent their stiffness. Doing flexibility exercises can create balance for the body and prevent the occurrence of arthritis. If the muscles are flexed; The range of motion expands and other sports exercises are done with more pleasure and simplicity.

Strengthening the joints and reducing the risk of injury to this organ are among other benefits of flexible movements. The following are sports movements that can involve the entire joints, and by including them in your morning routine, you will achieve amazing results.

Exercises for flexibility of joints and prevention of arthritis

Exercises for joint flexibility:

Neck Circles:

All of us sit at the computer for a long time of the day or constantly lower our head to look at the mobile phone. For this reason, unfortunately, we see the protrusion of the head and neck in many people. If the head moves forward, the joints of the spine are tightened and the muscles in the back of the neck and shoulders are stretched.

One of the simple and effective ways to prevent this issue is neck rotation. To do it, just pay attention to the following:

Turning the head should be done in a proper position, so you should first stand and spread your legs shoulder-width apart, bend your knees a little and pull your stomach inward.

Put the hands on the sides of the body and pull the shoulders back a little, so that the neck is in line with the spine. Place the chin on the chest and slowly move the right ear towards the opposite shoulder. Slowly drop the head back and then repeat the same movement for the left side.

Slowly return to the starting point. Repeat the movement 5 to 10 times before changing the direction of rotation.

Exercises for joint flexibility; Neck rotation exercise

Back stroke:

The most flexible joints of the body are the balls and roundness of the shoulders, but due to the wrong posture that the body has most of the time, they lose a large part of their flexibility over time. People at work spend many hours in one position, but you should dedicate some of your time to moving your body properly so as not to cause problems with your body shape.

By using this exercise, you can remove the negative effects of immobility from this part of the body. To do it, just pay attention to the following points:

When one of your hands is raised to the outside and in front of the body, bring it into the circle and rotate it with slow movements, note that the hands should be straight and the elbows should be locked.

Doing this movement will prevent the midsection from rotating, when you raise your arms without raising your shoulder, try to bring your biceps close to your ears. After doing the movement 10 to 20 times in one direction, repeat it for the other side.

Elbow Kickback Swoop-Around:

According to research, progressive stretching is one of the best methods for treating joint stiffness. To do this exercise, just repeat the following points:

Keep your back straight and bend forward on your thighs. Extend the elbows at a 90 degree angle along both sides of the chest and make fists.

Straighten your hands behind your back so that your palms are facing each other. With a smooth movement, bring your hands from your back to the front and return to the initial position. Repeat this movement 5 to 10 times.

Exercises for joint flexibility; Elbow Kickback Swoop-Around Exercise

Hamstring stretch:

To perform this movement, you need to stand with your feet hip-width apart, bend your knees slightly and put your arms together, at the same time bend from the hips and exhale. Keep your neck and shoulders in a relaxed position and bring your head to the ground, also grab the back of your feet with the help of your hands.

You can time 45 seconds to 2 minutes for each movement, once you have done the movement, bend your knees and roll over. A hamstring stretch can lead to a neck, back, hip, hamstring, and calf stretch.

Exercises for joint flexibility; Hamstring stretching exercise

Piriformis stretch:

The piriformis muscle is known as an internal rotator of the hip joint, located on the outside of the hip. Although the deep internal rotators are small, they carry a lot of movement in the pelvis, but are often overlooked.

The piriformis muscle passes over the sciatic nerve, so its stiffness can stimulate sciatica, if this muscle is exercised, it can prevent or treat possible sciatica in the future. To perform this movement, you must:

Sit on the floor and put both legs in a lying position, put the right leg on the left leg and bend the knee at a 90 degree angle. Rest your right hand on the floor behind your body and place your left elbow on your right knee. Push the right leg to the left by turning the trunk to the right.

If it hurts to rotate your lumbar spine, stop pulling it and use your left hand to pull.

Hip and back stretching can increase the range of motion of these organs.

Exercises for joint flexibility; Piriformis exercise

Lunge with spinal twist:

In the fitness community, the lunge is commonly known as the world's greatest pull-up. One of the founders of physiotherapy in New York says about this movement: This movement is necessary to help with pain related to body position or people who sit for a long time.

This exercise can increase flexibility as it opens up the gluteal muscles and improves thoracic (middle back) mobility.

To perform this exercise, you must first stand in a standing position, then move your left leg forward one long step, bend your left knee and throw it into a lunge position. Keep the right leg straight and in line with the back of the head and place the toes on the floor, so that you feel a stretch in the front of your thigh.

Place your right hand on the floor and twist your upper body to the left, finally pulling your left arm towards the ceiling. Allow about 30 seconds to 2 minutes for each movement, then repeat the exercise on the opposite side. This exercise can lead to the stretching of the hip flexors, quadriceps and back muscles.

Exercises for joint flexibility; Lunge exercise with spinal twist

Triceps muscle stretching:

Kneel in a seated position, feet hip-width apart, arms up, and then bend the right elbow and direct it toward the back, until your hand touches the middle of the back and upper back. . Raise the left hand above your head until it touches the elbow of the right hand.

Pull the right elbow down and over the head, then switch arms and repeat the movement in the opposite direction.

This movement can stretch and flex the neck, shoulders, back and triceps.

Exercises for joint flexibility; Triceps stretching exercise

Stretching in the form of four:

This exercise is considered one of the flexibility exercises that works for the piriformis and iliopsoas muscles, which are mainly rotator and hip flexor muscles. Because it is passive in nature, it provides an excellent and gentle approach to relieving sciatica and knee related symptoms. To do this, you need to do the following:

First, lie on your back, place your feet flat on the floor and place your left foot on the right quadriceps muscle. Lift the right leg off the floor and slowly move towards the chest.

Hold this position until you feel a stretch and are relaxed. The desired duration can be between 30 seconds and 2 minutes, then change the leg and repeat the movement for the opposite direction.

This exercise can lead to the stretching of the hip, back and hamstring muscles.

Exercises for joint flexibility; Stretching exercise in the form of four

Stretching 90 x 90:

This exercise can help internal rotation of one leg and external rotation of the other leg. If you also have very tight hip flexors, the 90/90 stretch will be very useful for you.

To perform this movement, place the front thigh safely on the ground so that there is no stress on it. Sit in such a way that the right knee has a 90 degree angle in front, the leg is perpendicular to the body and the sole of the foot is to the left. Place the feet flat on the floor and place the left knee on the left side of the body and bend the knee so that the foot is facing backwards.

Keep the left leg bent and the cheek of the hip to the right on the floor. Try to bring the cheek of the left hip as close to the ground as possible. For this movement, you can consider the time of 30 seconds to 2 minutes and then repeat it for the opposite side.

Exercises for joint flexibility; Stretching exercise 90 x 90

Frog Stretch:

Most of us cross our legs when sitting, this can lead to tight hips and ultimately back pain. Using this exercise, you can directly target the tight spots of the buttocks. This exercise will be very useful for runners.

Lie on all fours and spread your knees more than shoulder width apart, turn your feet to the outside of your body and place the inner edge of your feet flat on the floor. Pull the hips back and the heels and if possible, move the hands to the forearms to create a deeper stretch. The duration of this movement is between 30 seconds and 2 minutes.

Exercises for joint flexibility; Frog stretching exercise

compilation: Covered sports medicine department