When it comes to fitness there are lots of activities and exercises but for real fitness one should always gives a closer attention towards joint mobility as these joint mobility will gives your body a long run in fitness race. your body will be fit and your joints will not pain as you  become older. thus to get better body posture and healthy body you ave to do full body workout including mobility exercise which is very beneficial for complete body fitness.

Thus here questions arises what are those exercises ?

How we can perform them ?

what time slots and raps ?

here are some basic techniques to perform those activities to increase joint mobility.

1. Spine Foam roll:

Image result for spine foam roll

Place your roller on the floor behind you, sit on your glutes, and lean back on the roller. Bring your arms over your head and place your hands together.come up and down several time .
Repeat several times, and then lift your butt off the floor and move backward and forward on the roller.you can perform this exercise for 5 minutes.

2. Hip sequence :

Image result for hip sequence

Hip sequence is another best exercise to perform. put your  right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg. Switch legs and repeat. this exorcise will allow your muscles to gain strength and flexibility.

3. Dumbbell squat :

Image result for dumbbell squat

Hold the dumbbells in front of your shoulders. Squat down, then explode up, thrusting the weights straight above your shoulders. this exercise will help you to get strength and flexibility to your legs and back. you can perform this exercise for 5 raps of 10 sets. squats generally increase legs bone mobility for long run in fitness race.

4. The Burpee :

Image result for burpee

Stand with your feet shoulder-width apart. Push your hips back, squat down, and place your hands on the floor. Kick your legs back into a push up position and do a push up, lowering your chest to within a few inches of the floor. repeat this activity for 2 minutes of 25 raps. this exercise generally increase stamina build strong muscles and increase bones mobility.

5. Soft tissue work :

Image result for soft tissue work

lie on your left side with a foam roller positioned beneath your thigh, just above your knee. Slowly roll to your right until you’re facing the floor.

Knead the area of muscle pressed into the roller by raising and lowering your left heel. Move the roller farther up your thigh and repeat the process. strengthen the lower part of your body with maximum increased leg knee mobility. you can perform this activity for at least 3- 5 minutes.

thus, above all activities are best exercise for bones mobility .beacasue as we grow older we become weak and our bones get weaker due to low mobility. thus to maintain bones mobility we have to perform these activities.


1 Comment

  • baccaratcommunity

    I came to this site with the introduction of a friend around me and I was very impressed when I found your writing. I’ll come back often after bookmarking! baccaratcommunity

    December 31, 2022
By creating an account you are accepting our Terms & Conditions