Flexibility Basics - Lube Your Joints!

Go Slow to Go Fast!
When it comes to warm ups I always say, “Go slow, to go fast!”  That means take time before each exercise session with a "pre" warm up. You'll find you will perform better - smoother, faster, stronger.

Lube your Joints!  Every joint in your body is "lined by a thin layer of cells called synovium, which secretes what’s called, “synovial fluid." This fluid nourishes the cartilage, lubricates the joint, and keeps the joint stable. When you move your joints through their range of motion, synovial fluid is pumped into the joint. Think, “Tin Man in the Wizard of Oz.”  (See Video Below)

Protect your joints. Before your warm-up, begin each exercise session with joint lubrication exercises, especially for the ankles, knees and hips. Move each segment throughout its full Range-Of-Motion, about 3-5 times in each direction.

The 5 basic Joint lubricating movements:  Start from your feet and work up your body.
1. Ankles
•    Rotation: Anchor one foot into the ground for support and lift the opposite knee. Rotate your suspended ankle in circular motions in one direction; then switch to the opposite direction.
•    Flexion/extension: Now point and flex your toes. Repeat on the opposite foot.
2. Knees
•    Lift your right leg. Now, bend and straighten.
•    Repeat with your left leg.
3. Hips
•    Single leg rotation: Anchor one foot into the ground for support and lift the opposite knee straight forward, then rotate the knee out to the side and back to front in a full, circular motion. Switch to the opposite direction.
•    Repeat on the opposite hip.
4. Shoulders
•    Shoulder rotation: Isolate your shoulders. Draw them forward, up, back and down in a continuous fluid movement. Reverse direction.
•    Don’t forget to breathe!
5. Wrists
•    Rotate your wrists in a circular motion; in each direction.
•    Flex your hand forward and back.

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