What joints benefit most from mobility exercises?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Some joints provide the most functional benefits from mobility work because of their paramount importance in daily movement. Hips enable us to stand up or sit down. The thoracic spine enables rotation. Ankles enable you to balance while walking. Shoulders make it possible to reach overhead. Neck mobility allows for head movement in driving and awareness.
Hip Joints
- Control sitting-standing transitions
- Enable walking and stair climbing
- Support bending for daily tasks
- Critical for toileting independence
Thoracic Spine
- Drives rotational movements
- Supports breathing mechanics
- Prevents lower back compensation
- Essential for driving and reaching
Ankle Complex
- Maintains balance on uneven surfaces
- Absorbs impact during walking
- Prevents falls through proprioception
- Supports knee alignment during movement
These joints create an interconnected kinetic chain, with restrictions cascading throughout the system. Tight ankles lead the knees to compensate during squats. A stiff thoracic spine causes the shoulders to overreach during lifting, thereby compromising their work. Hip mobility is often prioritized for attention, as it facilitates the greatest functional change by connecting movement between the upper and lower body.
Concentrate on motions that translate instantly into the tasks you do in your daily life. Hip circles help to improve getting in and out of cars. Thoracic rotations help you identify blind spots when driving. Ankle rocks help to alleviate tripping on uneven sidewalks. Shoulder mobility will enable you to reach overhead cabinets without straining yourself.
Begin with foundational joints, such as the hips and ankles, before progressing to more advanced areas. Those areas that show restrictions should be spent longer on. Older adults require mobility in their hips and shoulders to maintain their independence. Desk workers need thoracic and neck movements. Regular movements maintain these important pathways of movement.
Read the full article: 10 Essential Joint Mobility Exercises for Movement
