You need to move through your joints’ full range of motion every day. Focus on gentle, pain-free movements—there’s no need to strain or push to the end range. Gentleness and consistency will gradually increase your mobility over time.
I use a variety of movements from different modalities, including Tai Chi, Yoga, dynamic warmups, Rope Flow, and more. Many of these movements involve circular or figure-eight patterns. Here’s a list of the exercises I practice:
- Tai Chi arm swings with knee bends
- Arm crosses and circles
- Single and double arm swings (forward and backward)
- Swinging arm rotations
- Hip circles
- Hip figure 8s
- Hip side bends
- Knee circles
- Ankle circles
- Forward bends
- Squats with one foot pointed left/right
- Wide stance squats
- Narrow stance squats
- Standard squats
- Cossack squats
This might seem like a lot, but it only takes a few minutes once you get into a rhythm. Focus on the gentleness of each movement, and use the practice to “grease” the joints and keep them healthy.
Helpful post.
Thanks.