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How to Increase Mobility and Reduce Joint Pain Naturally with 10 Exercises
After being diagnosed with an autoimmune disease that causes persistent inflammation and pain in my muscles, tendons, and ligaments, I’ve been on a quest to figure out how to reduce my pain and move better without the use of drugs.
One of the most impactful discoveries I’ve made has been a training protocol called Muscle Activation Techniques (MAT).
MAT was developed by strength coach and biomechanics specialist Greg Roskopf (who has worked with a long list of professional athletes, including Bryson DeChambeau, Peyton Manning, DeMarcus Ware, and Odell Beckham Jr. It’s designed to re-establish the communication pathways between the nervous system and the muscular system in order to restore muscle contractile capabilities.
The result: increased strength, flexibility, mobility, and coordination, lower risk of injury, and less pain.
I’ve put together a list of warm-up (or cool-down) exercises that use MAT and several other techniques to address some of the most common sources of pain (neck, back, shoulders, elbows, wrists, knees, hips, etc.).
I do some combination of these every day. I recommend starting with 1 or 2 and seeing how you feel after doing them daily for a couple weeks. There’s also a link below if you’d like to find a MAT specialist.
No matter how old or young, fit or sedentary you are, moving is the key to looking and feeling younger.
I guarantee these exercises will help you do just that.
10 of the Best Warm Up Exercises for Reducing Aches and Pains
Exercise #1: Wrist Warm-up
Areas Targeted: (Wrists and Elbows)
Notes: any time I lift weights, I always warm up my wrists and elbows with this routine.
Exercise #2: Face Pulls
Areas Targeted: Neck, Back, Shoulders, Chest
Note: Face pulls are amazing for improving your posture.
Exercise #3: 4 Point Hip Adduction
Areas Targeted: Glutes & Hips
Exercise #4: Lateral Leg Raise
Areas Targeted: Hamstrings, Glutes, Quads & Hips
Exercise #5: Shoulder Warm Up Routine
Areas Targeted: Shoulders
Exercise #6: Back Warm-up Routine
Areas Targeted: Back
Exercise #7: Side Lying Windmill
Areas Targeted: Back and Shoulders
Exercise #8: QL Stretch
Areas Targeted: Hips, Back, and Shoulders
Exercise #9: The Scorpion
Areas Targeted: Hips, Back, and Shoulders
Note: Master the other warm-up moves first, this one is more advanced.
Exercise #10: Knee Strengthening Routine
Areas Targeted: Knees, Thighs, Hips
Note: This is a good multi-exercise routine that can help reduce knee pain.
Resources:
What Is Muscle Activation? (quick overview from Greg Roskopf)
Functional Movement Exercises with Greg Roskopf (a little longer description of how MAT works)
Muscle Activation Exercises for Glutes, Core, Brain, Hips, Chest & Beyond (good all around MAT workout)
MAT for Tight Hips and Glutes (scroll down to see the exercises)
To get a personalized plan for you, find a MAT specialist here.
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If you have chronic pain, first talk to your doctor. Find out the root cause of your pain, then you can work on treating it.
Once you’re comfortable enough to exercise, these movements will help you reduce some of those aches and pains over time by building and repairing muscles and connective tissue in those oft-neglected areas you need it most.
Stay limber, friends!
