Basic Joint Mobility

Shawn Mozen

A client recently came to me looking for a new approach to training that would allow him to train hard without tearing down his body. After years of training with weights and playing various sports his joints were starting to show signs of wear. At the age of 35 he was beginning to seriously wonder how well he was going to age despite being in what most people would consider "great shape." After showing him some basic Kettlebell exercises and laying out my training philosophy I began to share with him the basics of joint mobility training. The trick I told him was not only to be able to perform Kettlebell practice but rather to be able to practice for a lifetime in a manner that builds the body without damaging it.

Many of us have spent some of our training time working on our cardio, flexibility or strength. We are familiar with these terms even though they may mean different things to different people. Their general concepts are common place among those that seek better health. Few people approach the idea of improving their conditioning by attacking all three areas with a holistic approach and even fewer still include a fourth and unfortunately little known about attribute. Joint mobility training as it is often called is one of the least known, least practiced forms of conditioning and is absolutely essential for anyone serious about their health and performance.

Unlike flexibility training most joint mobility work lacks the strenuous effort of stretching. As such it is often overlooked by fitness enthusiasts as being too easy and mistakenly thought of as unnecessary. Joint mobility practice is often characterized by simple slow circular rotations that offer health benefits that in many cases far outweigh simple stretching. In fact, joint mobility and flexibility go hand in hand and to practice one without the other is a serious mistake.

Simply stated, the goal of Joint Mobility training is to help lubricate the joints and keep them healthy and functioning at their best. To do this, we perform exercises that range from the simple to the complex. Simple exercises tend to explore the range of motion in a given joint while complex ones refine and coordinate multiple joint movements. As you move your joints you allow fluid to circulate around them and it is this fluid that acts as a lubricant and in a sense a healer for your tired over trained body.

Some of the benefits of joint mobility practice are healthier joints, greater range of motion, more fluid movement and improved flexibility. The Agatsu approach to health and wellness is a holistic one. Rather than compartmentalize different aspects of our health we must address the entirety of what makes up a healthy body. This includes one's state of mind, endurance, strength, mobility, flexibility, diet ...etc. Concentrating on one or a couple of these areas will help you improve your skills in that area but not provide you with a complete approach to healthy living. To start you off on your discovers of joint mobility here are a couple simple exercises. Take it slow and explore the range of motion in your shoulders. If you feel these exercises are simple, basic and easy to perform, you are right. These are simple joint mobility basics and they should be an essential part of your daily practice. As your awareness of your mobility increases you will build on these basics and develop subtle mobile shoulders that are more resistant to injury and more responsive and fluid when in movement.

Shoulder Circles (front to back) From a standing position hold your right arm in front of you with your thumb pointing upward. Slowly move your arm up and to the back in a circular motion. Notice how your arm naturally turns out as it passes your head. Complete several circles like this and then reverse the direction. Do the same thing with your left arm.

Shoulder Circles (leaning over) With your feel shoulder width apart bend forward at your waist and make slow circles with your right arm. Move as though you are drawing a circle on the floor with your finger. Notice the stretch in your lat as your arm moves around. Perform several circles in one direction, then the other. Move on to your left hand and perform the same exercise.

Shoulder Circles (overhead) Stand with your legs slightly wider than shoulder width apart and with a slight bend in your left knee. Leaning slightly to your left take your right arm overhead and begin to make a lasso motion with your arm. As you perform this overhead circle you may feel that your head is slightly in in the way. Tilt your head to the side to allow a greater range of motion in your shoulder.

Two arm shoulder circles opposite directions Stand with your legs slightly wider than shoulder width apart. Raise both of your arms straight in front of you with your thumbs pointing upward. Rotate your right arm upward and back in a circular motion as your move your left arm down and around until both are back at their starting point. Go through this exercise slowly, exploring the range of motion in your shoulders while working on your coordination.