How Joints Work

 

There are joints throughout your body.   Whenever you move a joint synovial fluid is secreted from a bursa sac to lubricate and clean out the joint.  A bursa sac is a fluid filled sack that is in numerous locations throughout your body.  There are over 150 of these sacs.  The purpose is to act as a cushion between the tissues of the body to allow smooth movement of muscle, tendon or ligament and joints where friction could occur.  They are most common in joints.   

 

The problem is when you sit all day long and never move.  Two things happen, neither of them good.  Your joints can dry out which can build up salt and calcium deposits which limits range of motion.  The other thing is that your facial tissue will remember this bad posture so even when you try to get your body into a good position, the facial tissue will pull you back into your bad form.

 

What you need to learn is how to move each and every joint in your body.  This is not like lifting weights, doing yoga, running etc.   Most of these movements are very simple.  Everyone needs to learn these tools which will help your health and ultimately improve your overall quality of life.

 

 Dynamic Joint Mobility

Static vs. Dynamic mobility.  Static mobility holds the stretch for 30 seconds or more.  This is good at the end of a workout, not good to do before or during the workout.  Before or during the workout it is best to do dynamic movements.  DJM improves joint function using large less specific ranges of motion, usually done from fast to high speed.  This increases circulation and lubrication of the joint.  DJM for the nervous system uses low reps throughout the day emphasizing perfection of movement skills, improving poor movement patterns and extending mobility.

 

There are many types and styles of DJM. - Yoga, Pilates, Unlock, Zheath are just a few.

 

Mobility vs. Flexibility.  To keep this simple, mobility is the ability of the joint to move through a range of motion and flexibility is the ability of the muscle to stretch to allow movement.  Sometimes it is hard to tell the difference.

 

SAID Principal – Specific Adaptation to Imposed Demand.  You will improve by doing something over and over again.  Your body will adjust to whatever you are doing.  This can be both good and bad it all depends on the imposed demands. 

 

Pain

 

Don’t go into pain, only go to the edge of pain.  If 0 is no pain and 10 is the worst pain do not go past a level of 3 when doing JM.  If there is pain, reduce the speed as well as the range of motion.  If you do have an injury do very limited joint mobility, do not aggravate the injury. 

Performance

 

Relax and Breathe.  These two points are the most important of all.  You are trying to stay loose and not create tension except in special situations or for body support.  Do not tense face, neck, abs, legs, gluts, shoulders, etc. 

 

Breathe in through the nose and exhale out through the mouth or the nose.  Your breath should be soft, smooth and in many cases in rhythm with the movements.  It does not matter if you do not breathe this way, the important thing is to breathe.  Do not hold your breath unless instructed.

 

Stay in neutral body alignment.  Push through heels and through crown of the head.  Feet straight and flat, knees are slightly bent not locked, shoulders are back and down.

 

Super Slow – 30 sec to 1 minute very demanding 1 or 2 reps

Standard – 5-15 sec 3-7 reps

Coordinated – 1-8 sec

Sport – .2 sec – 1 sec as fast as you can go with as many reps as you want

 

What to Wear

 

Wear comfortable clothes, or no clothes at all (except in class).  I highly suggest you go completely bare foot, including socks.  You need to get in touch with the ground, and when you wear foot gear you lose this connection to the earth.  You will gain better balance and strengthen the small muscles and tendons in the feet and ankles when you start moving in your bare feet.  You can also wear very minimal foot wear such as the 5 finger toe shoes.

 

How Often and When to Practice

 

You can practice anytime anywhere.  Perform JM at least 1 time a day.  10-15 minutes is all you need.  You do not need to do all the moves at one time.  There are suggested routines with how long each will take.  For injuries do specific JM moves as often as possible each day within your limited ranges.  If you can practice in the morning it will open you up for the day.  After work or before dinner is also a good time to help release the stresses of the day.

 

At work or in the car you can do many movements sitting down.  Take a 5 minute break once an hour and perform some neck mobility.  The next hour mobilize your shoulders, etc.  It all depends on how much time you have for JM.  It is easy to make excuses and say that you do not have time.  Stop making excuses for yourself.  The only reason you do not have time is because you are not making the time. 

 

Special Situation Keys

 

R - Body part can move to different positions or rotate smoothly from 1 to another.          

            Foot -  There are 9 positions, 3 per line below.

                        Rotate inside, foot in Doris flex, neutral, or plantar flex position.

                        Straight, foot in Doris flex, neutral, or plantar flex position.

                        Rotate outside, foot in Doris flex, neutral, or plantar flex position.

            Hips -  Can rotate outside in either direction or straight also the pelvic girdle can                           move anywhere from forward to back.

            Shoulders - Can rotate outside in either direction or straight also the pelvic girdle                          and thoracic can move anywhere from forward to back.

            Head - can rotate outside in either direction or straight.  It can also be pointed                                down or pulled back and up.

F - Feet stance can change from neutral to 10 different stances, 5 for the left leg and 5 for             the right.  Straight fwd lunge, 45% fwd lunge to outside, lateral lung, 45% back         lunge, cat stance.

 

S - Can be done standing or sitting.

T - Other special tool, stick, band, block, ring, kettlebell, clubbell, balls, etc.

W - Light weights can be used.

P - Different patterns can be performed.

 

Vortex, circle, infinity, diagonal infinity or cardinal infinity and cloverleaf which is 2 infinities crossed over each other.

 

 

 The Master Pattern

 

 

 

 

 

Movements

 

Toes (S)

Toe rolls, big too small toes roll on ground to the base of foot.

Toe fists, heal on floor, to splay forward, to pull back and splay. From dorsi to                               plantar flex foot positions, also with foot suspended.

Lateral toe waves, heal on floor or foot suspended.

Fwd/backwards toe waves, heal on the floor or foot suspended.

Helping hands on toes fwd/back, circles, pull, twist, bend, separate and splay.

Paper/rag pickup.

 

Ankles/Feet (S)

Foot rolls. 3 foot positions, neutral, 45 inside and 45 outside.  Feet neutral or 1                              foot fwd, lateral tilt up on outer edge of foot.   Move to lateral lunge,                             medial tilt up on inside edge of foot the same foot.

            Toe pulls, works the ankle. 1 foot moves back on the toes, the working foot is the

                        rear foot. 3 foot positions. Also from front lung, or lateral lung position.

                        Top of foot straight back on all toes works the front of the ankle.

            Lateral heal tilt moving on top of little toes works lateral ankle joint.

            Medial heal tilt, move leg out to side on big toe, works medial ankle joint. 

      Ankle circles. (P R F)

      Standing foot raises to walking at extensions. (P)

                        Up on heals, toes, outer edge, inner edge foot raises.

            Foot waves moving toes to ankles, with foot suspended.  Change foot angles.

            Helping hands circles, pull/push 1 hand on toes other on heal. (P)

            Trace the alphabet, large and small letters with foot.

            Toe raises/declines on a step or block. (T)

      Ankle stretch, lung position in front of wall.  Slide knee, foot stays flat. (P)

 

Knees  (S)

            Raised leg knee swings. Front to back, circles. (P)

            Double chain knee circles. (T) Also from forward lung, or lateral lunge.

            Knees circles, legs together, hands above knees with slap back at end.

            Ball of foot knee circle to full or near full extension, leg can be extended. (R F)

            Heal of foot knee circle to full or near full extension, leg can be extended. (R F)

            Raised knee circles w/ tension to 45% out, then relax and bring back inside. 

            Squats focusing on knees, shins straight, knees do not go past toes, feet flat.

            Rehab squat, same as above but use chair, table, or staff for support. (T)    

            Squat, rock up/down on toes, focus on knees.

            Wall squat facing wall as close as you can.

            Wall squat back against wall, go as low as possible.  (T)

            Knee circles w/1 leg up on step or table.

 

Hips

            Leg swings in all directions, knee straight or bent.

            Leg rotates in hip joint, dorsi flex foot, knee straight or bent.

            Leg circles from hip, knee straight or bent. Dorsi flex foot. 

                        Cross over standing leg, make circles on other side of body. 

                        Front plain circles.

                        Side circles or ovals.

                        Back plain and across back plain circles.

                        Figure 8 circles.

            Big leg circles, front plain, side plain, back plain. (P)

            Pendulum swings, knee 90 degree, swing leg lateral to medial.

            Knee block, inside to outside/outside to inside, shin horizontal or vertical.

            Pegboard (R)

 

Hips/Lower Back

            Pelvic anterior/posterior tilts, foot width can vary, knees bent. (S R F)

            Pelvic lateral tilts or salsa, keep pelvic girdle fwd. (S R F)

            PAP/L tilt combo. (S R F P)   

            Good morning fwd, backwards and up, knees bent or straight. (P)

            Lateral bends, w/wo hip drops.

            Empty windmill, push forward at hip flexor when standing back up.          

            Standing waist figure 8 from front hip flexor to back piriformis. 

            Hour glass. (R F)

            Rag doll, front/back plain, full circle.

            Bent over bounces, twist to both sides, also can shake your tail.

            Qigong body circles, arms square or close together.

            Vibrate hips without upper body moving.     

            4 direction bending from squat position.

            X Good morning or fwd bending, feet wide or narrow.

             Single leg hip twists.  Rotate 1 leg 90 degrees, dorsi flex and lock knee, other  knee is bent.  Bend forward and rotate              foot on heal, also can grab toes.

            Tree w/moving leg extensions, hand can hold foot.  

            Foot over knee single leg squat.

            Lunges, fwd, backwards, curtsey. (R F P)

            Romaine bending forward, standing on 1 leg, w/wo weights.  (W)

            Cossacks or lateral lung, feet flat, then roll extended leg up on heal.           

            Squats flat foot/up on toes, move and open up legs.

            Sumo Squats/45, move and open up legs. 

            Duck Walk flat feet.  

 

 Thoracic (S)

            Front back. (R F)

            Lateral glide. (R F)

            FB/LG combo. (R F P)          

            Front back exaggerated. (R F)

            Seated front back with 1 leg propped up.

Spine

            Spinal waves. (S R F)

            Bent over spinal waves. (R F)

            Tai Chi waist twisters, hand to center of chest or to top of breast.

            Washing machine. (R F P)

            Elbows up and back spine twist.

            Cross arms in front of chest spine twists.  Unfold arms to 45 degrees.

            Arms up across chest parallel to floor spine twists, unfold arms shoulder level.

            Bent over twist, rotate with arms extended throughout.

 

Shoulders

             Most movements can have arms extended or elbows bent 90%. 

            Shoulder extensions 2 arms. (T) Across chest to behind back. (S R F)

            Shoulder rolls single/double, forward/back, alternate fwd/back. (S R F)

            Extend arm shoulder rolls, same as above. (S R F)               

            Arm swings, up/down, fwd/back, left/right.

            Small arm circles/vortex, single arm or double arm. (S R F)

            Cross over front plain circles, front circles, side circles, behind back circles, top circles, bottom circles. 

            Big arm circles, single/double arm, front to back. (R F)

            Big 2 arm figure 8. (R F)

            Asymmetrical figure 8. (R F P)

            Top/bottom circle combo, single or double arm, figure 8. (R F)

            Front/back circle combo, single or double arm figure 8. (R F)

            Front side/lateral side circle combo, single or double arm figure 8. (R F)

            Top/bottom and across side front to back combo figure 8.

            Figure 8 on sides mix with top/bottom combo. (R F)           

            Different direction arm circles.  1 moves across front plain, other moves front to  back on side.           

            Shoulder screws.

            Arm across body shoulder pull, with other hand pulling at shoulder. (S R F)

            Hand down back push, with other hand pushing at elbow down back. (S R F)

            Elbow to elbow pit, move arms up over head then down. (S R F)

            Scare crow, 90 degree at elbows, rotate up and down. (S R F)

                        SC bring arms together then as far back as possible. (S R)

                        SC fwd, move shoulders/elbows up and down. (S R)

                        SC circles. (S R F P)

            Shoulders up to ear. (S)

            Shoulder to ear tilt. (S)

            Hands interlaced, behind back, roll shoulders down and back.

            Hands interlaced behind back, good morning, pull arms up when bent forward.

            Tea cups, single arm, double, alt arms. (T)    

            Wall shoulder press circles, body as close and flat as possible to wall.        

            Reed movements, hips stay square. (W)

            Vibrate shoulders using the body.

 

Elbows (S)

            Helicopter elbow circles, top and bottom, smooth and w/lockout. (R F)

            Propeller elbow circles, smooth and w/lockout. (R F)

            Inside medial elbow circles, smooth and w/lockout. (R F)

            Figure 8’s. Helicopter top to bottom, helicopter to medial. (R F)

            Interlaced cross palms extended arm elbow rotations.

           Wall/table press extend arm circles.  Elbows lock, elbow pit fwd at extension.

            Wall/table walking around wall, change hand positions and back of hand.

            Tennis/Golfers Rehab. Extend out with tension, return in relaxed. 

           Thumbs up to down then reverse thumbs down to up.  Move to front plain, side plain, behind back, over head, down                sides.

           Vibrate elbows, using shoulders.

 

Wrist (S)

            Wrist circles lead w/index finger, lead with pinky, splay fingers/claw fingers.

            Wrist circles, fists to fingers extended.  Circle top, bottom, inside. (P T)

            Wrist rolls, fingers interlocked, palm heals and forearm together.

            Extended fingers, hands together, move back/forth, up/down, circles.

            Back of wrist together circles, elbows out to side.

            Floating wrists, soft fists, back of hands up. Up/down, left/right, circles. 

            OK to ice cream cone w/stacked fingers moving fwd/side stacking fingers.

            Wall wrist pushes.  Palms/back of hands push against wall. (P)

            Aikido wrist exercises.  Hand is against chest.

            Massage wrist exercise.  Move from wrist, then from elbow.

            Flying over water.  Patting hands up/down and vibrating hands.

            Monkey shaking, move arms in different positions. 

            Vibrating wrists.  Shake elbows to move hands.

 

Fingers (S)

             All movements can have hands rotated in different positions.

            4 finger articulation, close down to fist, open as 1 piece.

            Thumb articulation. 

            Open to close fist move fast/close fist to open move fast.

            Individual finger circles.

            Individual  joint bending or waves.

           Finger waves, to wrist, to elbow, to shoulder.  Change hand positions.

            Rubber band finger extensions different hand positions. 

            Pick up news paper crush to ball. Hand in different positions.

 

Neck (S)

            All movements can be done in different foot stances. 

            Jaw tilts to ceiling. Can add glide on the tilt plain.

            Pack chin down, up and back. On down, chin goes to throat not chest.

            Open/close jaw at the back drop several times to open up back of the neck.

            Look left, right.  Can add look over the shoulder.

            Chicken glide front to back.

            Chicken 45% glide crown to ceiling.

            Lateral glide.

            Chicken/Lateral glide circle combo, regular or 45%. (P)

            Figure 8 lead with nose.

            Deep Figure 8.  Jaw tilt to look up, to look down, tilt to other side.

            Bobble head.

            Shoulder to shoulder lateral head circles.

            Turtle to Crane head circles.

 

Jaw (S)

           Open/close.

            Bottom jaw front/back, side to side, circles. (P)

 

Eyes (S)

            Follow finger, top corners L/R, bottom corners L/R, mix them up.

            Focal training, 1 hand close, 1 hand far.

   

 Most Important Movements

 

Toes (S)

            Toe rolls, big too small toes roll on ground to the base of foot.

 

Ankles/Feet (S)

            Foot rolls.

            Toe pulls, works the ankle.

            Ankle circles. (P)

Knees  (S)

            Raised leg knee swings. (P) Front to back, circles.

            Double chain knee circles. (T) Also from forward lung, or lateral lunge.

            Knees circles, legs together, hands above knees with slap back at end.

 

Hips

            Leg circles from hip, knee straight or bent. Dorsi flex foot. 

            Big leg circles, front plain, side plain, back plain. (P)

 

Hips/Lower Back

            Pelvic anterior/posterior tilts, foot width can vary, knees bent. (S R F)

            Pelvic lateral tilts or salsa, keep pelvic girdle fwd. (S R F)

            PAP/L tilt combo. (S R F P)   

            Hour glass. (R F)

            Rag doll, front/back plain, full circle.

            Bent over bounces, twist to both sides, also can shake your tail.

            Qigong body circles, arms square or close together.

 

 Thoracic (S)

            Front back. (R F)

            Lateral glide. (R F)

            FB/LG combo. (R  FP)          

 

Spine

            Spinal waves. (S R F)

            Washing machine. (R F P)

 

Shoulders

            Shoulder rolls single/double, forward/back, alternate fwd/back. (S R F)

            Arm swings, up/down, fwd/back, left/right.

            Small arm circles/vortex, single arm or double arm. (S R F)

            Cross over front plain circles, front circles, side circles, behind back circles, top circles, bottom circles. 

            Big arm circles, single/double arm, front to back. (RF)

            Top/bottom circle combo, single or double arm, figure 8. (R F)

            Front/back circle combo, single or double arm figure 8. (R F)

            Front side/lateral side circle combo, single or double arm figure 8. (R F)

            Top/bottom and across side front to back combo figure 8.

            Shoulder screws.

 

Elbows (S)

            Helicopter elbow circles, top and bottom, smooth and w/lockout. (R F)

            Propeller elbow circles, smooth and w/lockout. (R F)

            Inside medial elbow circles, smooth and w/lockout. (R F)

            Figure 8’s. Helicopter top to bottom, helicopter to medial. (R F)

 

Wrist (S)

            Wrist circles lead w/index finger, lead with pinky, splay fingers/claw fingers.

           Wrist circles, fists to fingers extended.  Circle top, bottom, inside. (P T)

           Wrist rolls, fingers interlocked, palm heals and forearm together.

            OK to ice cream cone w/stacked fingers moving fwd/side stacking fingers.

 

Fingers (S)

            4 finger articulation, close down to fist, open as 1 piece.

            Thumb articulation. 

            Individual finger circles.

 

Neck (S)

            Jaw tilts to ceiling. Can add glide on the tilt plain.

            Pack chin down, up and back. On down, chin goes to throat not chest.

            Open/close jaw at the back drop several times to open up back of the neck.

            Look left, right.  Can add look over the shoulder.

            Chicken glide front to back.

            Lateral glide.

            Chicken/Lateral glide circle combo, regular or 45%. (P)

            Shoulder to shoulder lateral head circles.

            Turtle to Crane head circles.

 

Below are a few different routines to use when you have limited time.  You can do JM any time of the day but it is best if you can do JM in the morning.   Do not limit yourself to doing JM only once a day.  Do JM at work when sitting down or stand up once an hour and do some movements. 

 

2-3 minute routine

 

If you have no time at all the fastest and easiest thing to do is to shake and vibrate your entire body.  If you do this for 2-3 minutes straight it should be enough to clean out your joints. 

 

5-7 minute routine

 

Toes (S)

           Toe rolls, big too small toes roll on ground to the base of foot.

 

Ankles/Feet (S)

            Foot rolls.

            Ankle circles. (P)

 

Knees  (S)

            Raised leg knee swings. (P) Front to back, circles.

 

Hips/Lower Back

            Good morning fwd, backwards and up, knees bent or straight. (P)

            Hour glass. (R F)

            Qigong body circles, arms square or close together.

 

 Thoracic (S)

            FB/LG combo. (R  FP)          

 

Spine

            Spinal waves. (S R F)

 

Shoulders

            Big arm circles, single/double arm, front to back. (RF)

            Big 2 arm figure 8. (R F)

            Asymmetrical figure 8. (R F P)

 

Elbows (S)

            Figure 8’s. Helicopter top to bottom, helicopter to medial. (R F)

 

Wrist (S)

            Wrist rolls, fingers interlocked, palm heals and forearm together.

 

 

Fingers (S)

            4 finger articulation, close down to fist, open as 1 piece.

            Thumb articulation. 

 

Neck (S)

            Jaw tilts to ceiling. Can add glide on the tilt plain.

            Pack chin down, up and back. On down, chin goes to throat not chest.

            Look left, right.  Can add look over the shoulder.

            Chicken glide front to back.

            Lateral glide.

            Chicken/Lateral glide circle combo, regular or 45%. (P)

 

 

 

Rehab movements

 

Toes (S)

           Helping hands on toes fwd/back, circles, pull, twist, bend, separate and splay.

           Paper/rag pickup.

 

Ankles/Feet (S)

            Helping hands circles, pull/push 1 hand on toes other on heal. (P)

            Trace the alphabet, large and small letters with foot.

            Toe raises/declines on a step or block. (T)

            Ankle stretch, lung position in front of wall.  Slide knee, foot stays flat. (P)

 

Knees  (S)

            Squats focusing on knees, shins straight, knees do not go past toes, feet flat.

            Rehab squat, same as above but use chair, table, or staff for support. (T)    

            Squat, rock up/down on toes, focus on knees.

            Wall squat facing wall as close as you can.

            Wall squat back against wall, go as low as possible.  (T)

 

Hips/Lower Back

            Pelvic anterior/posterior tilts, foot width can vary, knees bent. (S R F)

            Pelvic lateral tilts or salsa, keep pelvic girdle fwd. (S R F)

            PAP/L tilt combo. (S R F P)   

            Good morning fwd, backwards and up, knees bent or straight. (P)

            Hour glass. (R F)

            Rag doll, front/back plain, full circle.

            Bent over bounces, twist to both sides, also can shake your tail.

 

 Thoracic (S)

            Front back exaggerated. (R F)

            Seated front back with 1 leg propped up.

 

Spine

            Spinal waves. (S R F)

            Bent over spinal waves. (R F)

            Tai Chi waist twisters, hand to center of chest or to top of breast.

            Washing machine. (R F P)

 

Shoulders

            Big arm circles, single/double arm, front to back. (R F)

            Front/back circle combo, single or double arm figure 8. (R F)

            Front side/lateral side circle combo, single or double arm figure 8. (R F)

            Top/bottom and across side front to back combo figure 8.

            Shoulder screws.

            Scare crow, 90 degree at elbows, rotate up and down. (S R F)

                        SC bring arms together then as far back as possible. (S R)

                        SC fwd, move shoulders/elbows up and down. (S R)

                        SC circles. (S R F P)

            Hands interlaced, behind back, roll shoulders down and back.

            Hands interlaced behind back, good morning, pull arms up when bent forward.

            Tea cups, single arm, double, alt arms. (T)    

            Reed movements, hips stay square. (W)

 

Elbows (S)

            Wall/table press extend arm circles.  Elbows lock, elbow pit fwd at extension.

            Wall/table walking around wall, change hand positions and back of hand.

            Tennis/Golfers Rehab. Extend out with tension, return in relaxed. 

           Thumbs up to down then reverse thumbs down to up.  Move to front plain, side plain, behind back, over head, down                sides.

 

Wrist (S)

            Wrist rolls, fingers interlocked, palm heals and forearm together.

            Wall wrist pushes.  Palms/back of hands push against wall. (P)

            Aikido wrist exercises.  Hand is against chest.

            Flying over water.  Patting hands up/down and vibrating hands.

            Monkey shaking, move arms in different positions. 

 

Fingers (S)

            Individual finger circles.

            Individual  joint bending or waves.

            Rubber band finger extensions different hand positions. 

            Pick up news paper crush to ball. Hand in different positions.

 

Neck (S)

            Deep Figure 8.  Jaw tilt to look up, to look down, tilt to other side.

            Bobble head.

            Shoulder to shoulder lateral head circles.

            Turtle to Crane head circles.