One of the best ways to improve and maintain joint mobility is through regular Isolated Joint Mobility (IJM) practice. In this article I'll share with you a simple and effective lower body IJM routine.
IJM can be practiced beneficially pretty much any time during the day. Here are some times that work especially well:
Lower Body Supine IJM Routine
1.Start lying on your back, finding ease and comfort in this position. You can use a pillow under your head if that works better for you.
2.Take some deep breathes to become fully present. It can be helpful to start by taking a big inhale and sighing it out.
Start with exercises 1-3 on one leg and then repeat on the opposite leg:
1.Toe Clenches 10 reps
2.Ankle Circles 10 reps both directions
3.Knee Extensions + Flexions 10 reps
4.Hip Rotations 10 reps
Aim for a smooth and controlled motion for each exercise.
Surprisingly simple and gentle movements, when done regularly, can profoundly improve your joint mobility and freedom of motion.
Take care and keep moving,