5 Joint Mobility Exercises to Improve Flexibility

A loss of mobility and flexibility can make you feel stiff and tight, causing certain activities and movements to feel off. Perhaps you're unable to complete certain exercises in the full range of motion required, or maybe reaching to put groceries away on a high shelf feels too difficult.

According to Dr. Jeffrey Klein, founder of Broadway Chiropractic & Wellness Center NYC, we lose flexibility as we age. "You need to continually work on flexibility your entire life—it's something you can lose very quickly, but you can also get your mobility back very quickly, too," he says.

While you can't stop the aging process, you can incorporate exercises that strive to improve mobility and flexibility into your weekly routine.

Joint Mobility Exercises

"Joint mobility exercises should be done 2-3 times per week for 20-minute intervals to achieve a general stretching of the body," recommends Klein.

Joint mobility exercises such as the ones listed below can lead to a "better range of motion throughout the body, easier to perform activities of daily living, and better blood flow of muscular components. You're also less likely to get injured," explains Klein.

Cat-Cow

The cat-cow is a common movement used to increase spinal mobility and flexibility. It's often performed in yoga sequences.

1. Get into a hands and knees position (tabletop) with your wrists underneath your shoulders and your knees underneath your hips.
2. Gaze down and out; curl your toes under.
3. Tilt your pelvis back, lift your tailbone, then continue the movement up your spine with your neck moving last.
4. Drop your belly toward the floor with your core engaged and gaze toward the ceiling.
5. Place the tops of your feet on the floor and tuck your tailbone under, continuing this movement up your spine.
6. Drop your head and gaze toward your navel.
7. Repeat for 5 to 10 breaths.

Wall Angels

Wall angels improve your shoulder and back mobility.

1. Sit tall against a wall and make an “L” with your body.
2. Press your entire back flat into the wall and extend your legs. 
3. Raise your elbows until level with your shoulders while pressing the backs of your arms against the wall. 
4. Rotate your arms up, pressing your forearms, and the backs of your hands into the wall.
5. Slowly raise your arms above your head, continuing until your shoulders and elbows are fully extended. Keep your back pressed into the wall without arching. 
6. Lower your arms until your triceps are parallel to the floor. 
7. Repeat for 10 to 15 reps. 
   

90-90

The 90-90 exercise is excellent for increasing hip mobility and stretching your lower back. It is an effective movement for alleviating and preventing low back and hip pain.

1. Sit on the ground with your right leg in front of you at a 90-degree angle and your left leg behind you at a 90-degree angle.
2. Sit up tall and straight with your left knee in line with your left arm if you raise it straight, and your hip and shoulder in line.
3. Place your right hand beside you, palm down, fingers pointing behind you to support your posture.
4. Stay here for 5 to 10 breaths, or if it feels good, lean forward, angling your torso over your front knee, and hold for a few breaths before raising up.
5. Switch legs and repeat.

Lunge With a Twist

Lunging is a fundamental human movement that helps maintain and increase mobility in your lower body. When you add a twist, your entire spine becomes involved.

1. Step forward with your right foot, and lower into a basic lunge position.
2. Twist your upper body to the right while trying to keep your hips forward. Brace your core and squeeze your glutes. Don't rotate your knee open but keep a firm stance.
3. Return to center in a slow and controlled manner.
4. Step the right foot back to return to the starting position.
5. Switch sides and repeat.

Gate Opener

Gate openers help improve the mobility of your hips, pelvis, and spine, including the psoas muscle, which has a tendency to become tight.

1. Stand with your feet hip-width apart, toes forward or slightly outward, your arms down by your sides.
2. Stand tall with your core braced; your shoulder blades pulled back and down.
3. Place your weight on your right foot and raise your left leg up with your knee bent. Rotate your leg in and across the center of your body.
4. Move the leg to the left next, opening your hip as far as comfortable. Maintain a braced core, hips facing forward, and keep your body still.
5. Return the left leg to the starting position and repeat on the right side. 
6. Try 10 gate openers on each side. 
   

A Word From Verywell

Mobility work provides you with the best chance of maintaining your range of motion and flexibility. These aspects of physical health are crucial for daily functioning and healthy aging, preventing injuries and allowing you to participate in activities that boost your quality of life.

If you are concerned about your mobility or feel increasingly stiff and limited in movement, be sure to speak with a healthcare provider.