Joint Mobility Exercises You Can Do from Home Part 2

Stretching and strength training are good for your muscles. Cardio exercise is good for your heart, but what about exercises that improve the function of your joints? Your joints, bones, muscles, tendons, ligaments and cartilage, form your musculoskeletal system. This system allows us to walk, run, dance and jump And, our joints rely on movement to keep them functioning properly. Unlike muscles, your joints do not have a direct blood supply.  Without movement joints cease to work properly. Furthermore, joints rely on the synovial fluid to wash away waste products that build up and compromise the integrity of the joint. Movement is what accomplishes this. Last month we gave you some beginner range of motion exercises to do. Here are some intermediate level joint mobility exercises that you can do from home. 

A daily joint mobility exercise routine can keep your joints healthy and prevent stiffness, and even help relieve arthritis pain. They can also restore lost range of motion, making exercise more enjoyable. Try out these full-body joint mobility exercises when you wake up, or whenever you just want to loosen up and free yourself of phsical tension.

Joint Mobility Exercises: 

Neck Circles – Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement leads to pain and problems in the neck, head, and upper back. These are a simple and effective exercise for releasing neck tension and eliminating a stiff neck.


  1. Begin with proper posture: Stand tall with your feet shoulder-distance apart, slightly bend the knees, stomach drawn in, hips tucked under, arms resting at your sides, shoulders rolled back and neck in line with your spine.
  2. Drop your chin to your chest.
  3. Slowly roll your right ear over your right shoulder.
  4. Gently drop your head back and slowly roll your left ear over the left shoulder.
  5. Gently come back to center.

Perform the first few repetitions on each side slowly and make them a fluid motion. Repeat for five to 10 times before switching directions and doing the same on the opposite side.

Shoulder Pass Throughs – This is a useful stretch for anyone who suffers from poor posture, neck pain, or poor shoulder function. It works a range of muscles including the chest, upper back, rotator cuff and anterior deltoid muscles. A straight stick such as a broom or mop handle will work well to do these.


  1. Stand with your feet shoulder width apart, holding the stick parallel to the floor with both hands using overhand grip.
  2. While keeping your arms straight, slowly bring the stick over your head.  
  3. As you do so, concentrate on maintaining good posture and balance.
  4. Bring the stick as far behind your head as possible then return to start position.   

Repeat five to 10 times.

Hip ExercisesHip mobility may help provide relief from lower back pain. A clinical study from the Journal of Manual and Manipulative Therapy reports that more than 60% of subjects reported improvements in chronic lower back pain after performing hip-mobility exercises. If the hips are not mobile, the body destabilizes the lower back or knees to compensate for the lost range-of-motion potential.

Butterfly or Hip Stretches – This is a well known and effective stretch that most people have performed at some point. It is great for stretching the groin muscles and for improving hip flexibility. As you perform these stretches, remember to keep your back straight and move slowly. If you don’t have much flexibility in your hips, start with one side, then the other.


  1. Sit on the ground with your knees to your sides and the soles of your feet touching.
  2. Place your hands on your feet.
  3. Press your hands into the ground as you press your feet together and move your groin closer to your heels.

Perform these five to 10 times, holding the stretch for up to 30 seconds each repetition.

Glute Bridge – This a simple exercise that works your glutes and hips, which are important for core stability, while sparing your lower back. 


  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips until your body forms a straight line from knees to chest.
  3. Pause for 10 seconds, feeling a full contraction in your stomach muscles.
  4. Lower your hips and repeat.

Do five to 10 repetitions.

Kneeling Lunges – These are a terrific way to stretch the hip flexor muscles, improve hip joint mobility and strengthen the knees. They can be slightly tricky to perform correctly. You will need to adjust the angle of your front and rear leg before obtaining a correct stretch.


  1. Start by kneeling on your left knee with your toes down and placing your right foot flat on the floor in front of you (so your right knee is in front of you and bent at 90 degrees).
  2. Press your hips forward until you feel tension in your hip flexor muscles.
  3. Keep your back straight and look ahead throughout the stretch.
  4. Raise your hands over your head and place your palms together.  This will stretch your back.
  5. Hold for 30 seconds then switch sides.

Repeat five to 10 times.

Ankle Joint Mobility Exercises –  Having good ankle mobility will make you more stable when on your feet and help to improve balance. It strengthens the ankle dorsiflexion and plantarflexion, making activities like walking or jogging easier.


  1. To perform this exercise, stand next to a wall.
  2. Place your hand on the wall for support.
  3. Rock forward so you are staying on your toes, then rock back so you are standing on your heels.

Perform this movement five to 10 times.

It is important to remember that the best results from exercising will be seen after consistently maintaining your routine daily. In addition try to maintain a healthy diet and taking an effective joint supplement like Flexcin.

At Flexcin we have been making all-natural joint care supplements since the year 2000. We have helped thousands of people find an alternative relief to their joint issues. Our products are made in the USA with powerful ingredients. Alternatives to decrease swelling and rebuild damaged tissue. And, we offer it at a no risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.

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