How to Improve Mobility and Flexibility in Your Joints

If you have arthritis and joint pain, you can manage these chronic issues with stretches, daily exercises, and routines that can help improve joint mobility and flexibility. This is crucial for maintaining an active lifestyle as you age. See what kinds of exercises you can perform to target specific joints in your body.
 

How joint mobility changes with age

As our bodies grow and age, you may experience reduction or loss of mobility in your joints. Cartilage, a tissue that surrounds the ends of our joints, is vital for helping our joints move smoothly.¹ Osteoarthritis is a common type of arthritis marked by the loss and degeneration of this cartilage, and this joint disorder is associated with painful joints, stiffness, and loss of movement.¹

According to orthopedic surgeons, keeping your joints healthy should begin with aiming to reduce the wear and tear on your cartilage, especially by keeping healthy with an active lifestyle and continuing to stay active throughout your life.²
 

The benefits of stretching and exercise

Some medical professionals recommend a three-pronged approach to joint health: keeping a routine of movement, doing smooth exercises that reduce joint wear and tear, and strengthening your core muscles to improve your posture (which can also reduce joint pressure).²

Incorporating a stretching routine may help you improve your range of motion and decrease your risk of injuries from day-to-day movements, help your joints move through their full range of motion, increase circulation, and improve your ability to do daily activities.³
 

Tips for increasing mobility with stretches

Depending on where you’re feeling arthritis pain, you can target these joints with knee stretches, for example, or lower back exercises that can alleviate the stiffening and immobility in these specific areas of your body.

No matter what part of your body you’re targeting with stretches, there are a few tips to consider, in order to get the most benefits out of your range of movement:^3,4

• Warm up before stretching: Instead of jumping straight into static stretching—stretching that involves holding a position—take a light jog, ride a bicycle or do low-intensity aerobics for up to 10 minutes to properly warm up. Performing static stretches after your muscles are warm can help increase flexibility, lengthen muscles, loosen joints and prevent injury. 
• Focus on major muscle groups: Areas of your body that are compatible with each other such as calves and thighs, hips and lower back, and neck and shoulders get the best results when you concentrate on them.
• Hold your stretch for 30 seconds: Make sure that you’re still breathing normally during this time.
• Stretch to the sports you play: If you’re actively engaged in soccer, for example, be sure to focus on stretching your hamstrings.
• Bring movement into stretching: Routines such as tai chi, Pilates, or yoga incorporate slow and gentle movements in order to add to flexibility. These exercises can also help reduce falls in older adults.

In addition to a stretching routine, strengthening your bones and joints can help you get the most out of the efforts you put into physical movement. See how dietary supplements can support your goals of increasing joint mobility and flexibility.

Combine stretching your body with a comprehensive arthritis routine, especially if you have joint pain that needs instant relief. Voltaren Arthritis Pain Relief Gel can treat arthritis pain by targeting pain directly at the source to deliver clinically-proven nonsteroidal anti-inflammatory medicine.