Move Better, Work Safer: A Guide to Joint Mobility

It might be hard to think about additional exercise after a long day of work on your feet, but certain exercise — like stretching and mobility training can bring many benefits. Developing and maintaining your joint mobility is vital for overall health — it supports flexibility, reduces injury risk, and improves physical performance. Plus, maintaining healthy joints can have positive effects on your well-being at work, allowing you to move more freely and comfortably throughout the day. Here’s a guide to help you kickstart and sustain your journey towards better joint health.

5 Joint Mobility Exercises for Improved Flexibility

Try these simple joint mobility exercises to enhance your flexibility and movement, so you can feel your best at work and in all areas of your life. Begin slowly, working up to three times a week. If anything hurts, stop the exercise.

Ankle Mobility

  • Stand tall next to a wall for support.
  • Rock forward onto your toes, then back onto your heels.
  • Repeat 10 times for each ankle.

Walking Hip Openers

  • Stand with feet hip-width apart.
  • Lift your left knee to your chest, then make a circular motion with your knee.
  • Repeat 10 times for each leg.

Thread the Needle

  • Start on your hands and knees, making sure your elbows, shoulders and wrists are in a straight line to the ground.
  • Lift your right hand up, directing your gaze up with it.
  • Bring your right hand down, threading it beneath your left arm onto the ground.
  • Let your right shoulder rest on the ground and shift your right fingertips to the left until you feel a stretch. Hold the pose.
  • Repeat on the other side.

Shoulder Pass-Through

  • Stand with feet shoulder-width apart, holding a broomstick parallel to the floor.
  • Slowly raise the broomstick above your head and behind your head.
  • Repeat 5 times.

Neck Half Circles

  • Sit comfortably with hands on your lap.
  • Tilt your head to one side until you feel a stretch, then roll your head forward and to the other side.
  • Make 3 half circles, moving slowly and smoothly.

Earn HRA Funding for Getting Active

Looking for an easy way to get active outside of work? You can earn rewards and HRA funding (if eligible) with LiveWell Fit. Plus, bring an eligible Trust participant to their first event with you, and you’ll both be entered to win a $300 VISA gift card! With up to four event registration fees reimbursed by the Trust per year, it’s a great way to get moving and improve your joint health. 

Sources: healthline.com, communitycare.com