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3 Joint Mobility Exercises You Can Do Every Day
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3 Joint Mobility Exercises You Can Do Every Day

Regardless of age, including moderate exercise in your daily routine can lead to increased flexibility and many other benefits. For people in wheelchairs, daily movement can help increase blood circulation, improve posture and spine stability. 

The majority of movement people who use wheelchairs happens in their upper body, such as the triceps and shoulders. As these muscles are separate from each other, it’s important to avoid imbalances and injuries by strengthening and stretching the muscles on each side equally. This can be done by using unilateral (one side at a time) or bilateral (both sides together) exercises. 

In addition to keeping your physical form healthy, you can also improve your mental and emotional state through joint mobility exercises as well. Especially after a catastrophic injury, such as a devastating car accident, exercise can create mood-boosting chemicals in your brain, such as endorphins, that also help to relieve stress and enhance positive thinking. If you’re looking for ways to keep your upper body mobile and flexible, here are 3 exercises you can do every day to improve your joint mobility. 

Shoulder Pass-Through

This stretch is great for anyone experiencing poor shoulder function and neck pain. It works several muscles including anterior deltoids, rotator cuff, and other upper body muscles.

Using a straight stick, such as a broom or a mop, hold the stick parallel to the ground with both hands using an overhand grip. Keep your arms straight and slowly bring the stick over your head as far as possible. Concentrate on maintaining good posture and balance and repeat up to 5 times.

Neck Half Circles

Good neck mobility can be frequently ignored despite how often we use our necks. By not stretching this part of your body, it can lead to neck, head, and upper back pain.

With your hands on your lap, tilt your head to one side until you feel a light pull. Roll your head forward and bring your chin to your chest slowly. You should only be going as far as you can without experiencing any pain. Continue rolling your head to the other side until you feel a slight stretch. This exercise should be done slowly and smoothly for the best results.

Band Pull-Apart

As simple as they may seem, band pull-aparts are great for building a stronger back. This movement helps stabilize the muscles in your shoulder joints, ultimately leading to improved posture. 

For this exercise, take a medium to light resistance band and hold it out in front of your chest with palms facing down, parallel to the ground. Next, slowly pull your arms apart, with your arms forming a straight horizontal line. Slowly return to the starting position by allowing your arms to move back in front of your chest. Looking for a simple way to spice up this exercise? Turn your palms up to give the rotator cuff more of a workout. 

Joint mobility is, unfortunately, one of the most overlooked areas of exercise that also has the biggest impact on overall health. By adding in these 3 simple but powerful exercises, you can greatly improve the quality of your life. Remember, with any new exercise routine, consult your doctor or physical therapist before starting.


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  1. Abbott Clara
    That was a very insightful article! can you please tell me a few exercises for muscle pain. I am having muscles stretch pain in my left thigh from the last few days. I am also a writer and an active contributor at I would love to talk about you there if you allow me to do so.
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    1. Jhana
      Hi! Thanks for taking the time to read my article and yes, feel free to share or mention me wherever else you write! Regarding the muscle pain in your thigh, I think self-myofascial release would be a great option to loosen up the tightness instead of other quad stretches. It's basically a fancy way to say "self-massage" and it can help reduce the tension that you're feeling. This is usually done using a foam roller (you can find them relatively cheap on Amazon or a sporting goods store) and there is tons of info on the different ways to use it to target where you're experiencing pain. Here's an article that specifically talks about the lower body: If you don't get any relief from that, it might be a good idea to visit your doctor just to confirm nothing serious is going on. Hope this helps and you start feeling better soon! :)
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