These days we are many popularizers who talk about healthy lifestyle habits in general and the importance of continuing to train at home in particular. However, our daily activity level may have decreased and, even when teaching at home, our lifestyle, in general, has become more sedentary.
This can be a severe blow to the mobility of our joints and daily well-being, and even more so for older adults. That is why in this article, we are going to see a series of movements to improve the mobility of our joints and keep them ready from home.
Shoulder mobility
The muscles that make up this joint complex are responsible for providing stability and movement to the shoulders and shoulder blades, so keeping it in mind not only now but in our future training sessions at the gym, will give us more wealth in our movements and will keep us away from possible injuries. This is because being the most mobile joint in the body, it is also the most unstable, making it more prone to injury.
This exercise is known as YTWL and is one of the best-known practices within the injury rehabilitation and prevention sector. Carrying out the letters that give the name to the exercise with our arms allows us to execute a full range of movements that mainly integrates the scapular-humeral and scapular-thoracic joints.
In this exercise, it is essential to start each movement with our scapulae and then accompany the rest with our shoulders and arms.
Dorsal spine mobility
Working on the movement of our spinal column is key to maintaining a correct posture both in everyday life and in sports.
There are many sports, such as running, that take place exclusively in a sagittal plane, which is why many joints report a lack of mobility in other planes. This is the case of the thoracic and dorsal spine, and that is why we recommend working on it.
Lumbar spine mobility
Although it is true that the anatomical design of the lumbar spine is not made to enjoy high levels of mobility, we can work on the control of the joint that is most closely connected to it, the hip.
Specifically, it is essential to know how to correctly dissociate the movement that produces our pelvis, anteversion, and retroversion, from that provided by our lumbar spine. This is known as lumbopelvic dissociation.
Hip mobility
Lack of mobility in the hips can be one of the most notable in the modern lifestyle. Hours and hours sitting in the office, in the car, on the subway, or even on the sofa mean that little by little, we are losing a wealth of movement in this joint.
In the previous video, we can find a multitude of options to maintain the correct functioning of our hip that, remember, is not only capable of flexing and spreading but also abducting and adducting, rotating externally and internally, and tilting on itself, which is known as anteversion and retroversion.
Ankle mobility
The lack of movement in the ankle joint makes it impossible to move the tibia over the foot, or what is the same, that the knees go beyond the tips of the fingers. This can cause different upper limb dysfunctions, that is, both in the knee and the hip.
This lack of mobility may be caused by excessive stiffness in the soft tissues surrounding the joint, such as the fascia, or by a bone blockage in the joint. For the first, we can perform a self-massage with a ball or foam roller.
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