Mobility Matters: 5 Daily Moves for Joint Health

Keeping your joints healthy and mobile is important for staying active, independent, and free from pain no matter your age Whether you lead an active lifestyle, have a sedentary job, or are dealing with joint issues, incorporating a few simple daily movements can make a big difference. Here are 5 easy exercises to keep your joints flexible and strong:

Cat-Cow Stretch

Purpose: mobilises the Spine & Hips

Start in all fours, with hands stacked under the shoulders and knees stacked under the hips. Inhale and arch your back, lift your chest and tailbone (Cow). Exhale and round your spine, tuck your chin and pelvis (Cat). Repeat however many times you’d like

90/90s

Purpose: Improves hip mobility

Sit on the floor with your front leg bent at a 90-degree angle in front of you and your back leg bent at a 90-degree angle out to the side. Place your hands behind you for support as needed. Your front thigh should point straight ahead, and your back thigh should point to the side, forming an "L" shape with both legs. Keep your chest lifted and try to sit evenly on both hips. From this position, you can either hold the stretch to target one side or rotate your knees side to side, switching positions to work both hips and improve mobility.

Side Bend with Lat Stretch

Purpose: Improves lateral mobility

Stand tall with your feet hip-width apart, spine straight, and shoulders relaxed. Raise your right arm overhead, keeping your bicep close to your ear. Gently bend to the left, reaching your right arm over your head while sliding your left hand down the outside of your left thigh. You should feel a deep stretch along the right side of your torso, from your hip up through your ribs and into your arm. Hold the stretch for 20 to 30 seconds, breathing deeply. Slowly return to centre, then switch sides and repeat.

Shoulder Rolls

Purpose: Improve shoulder mobility

Sit or stand tall, roll shoulders slowly up, back, and down in a circular motion. Repeat 10 times, then reverse the direction.

Squat to Hamstring Stretch

Purpose: improve lower-body flexibility and mobility

Start by standing with your feet about hip-width apart. Lower yourself into a deep squat, keeping your heels on the ground and your chest lifted. From the squat position, place your hands on your feet or the floor in front of you, then slowly begin to straighten your legs as much as you can, feeling a stretch through the hamstrings. Keep your head relaxed and spine long as you fold forward. After holding the stretch briefly, bend your knees and return to the squat. Repeat the movement several times to gently open the hips and stretch the hamstrings.

By: Celeste Mayor-Hollins