Alleviate joint discomfort within minutes through a comprehensive full-body mobility routine by this trainer.
Are pesky knee pain and stiff hips holding you back from sweating it out? Here's a twist: the more you move, the less ache you'll feel!
That's thanks to the wonders of synovial fluid, a gooey stuff that lubricates every joint in your body, just like oil in a engine. This thick, egg-white-like substance is crucial for allowing your joints to move smoothly without friction or agony in your knees, ankles, shoulders, elbows, hips, and wrists.
According to science, exercise helps synovial fluid do its job better, making your joints move more freely. Plus, after a workout, there are fewer markers of inflammation — a common joint problem—found in synovial fluid.
Enter Jason Pak, one-half of the Instagram power duo, @jasonandlaurenpak. He recently shared a quick and easy, full-body mobility routine suitable for all levels. It takes just five minutes and can be done anywhere! Here's a breakdown of his routine:
Jason Pak's 5-Minute Full-Body Mobility Routine
A post shared by Jason Pak & Lauren Pak (@jasonandlaurenpak)
1. Spiderman lunge off chair
*Targets: Joints in hips
- Place your hands on either side of the seat with your shoulders above your hands, and step back until your body is in a straight line from head to heels.
- Step one foot to the outside of the chair.
- Push your hips forward.
- Return to the start, alternating sides with each rep.
2. Pigeon off chair
*Targets: Joints in hips and lower back
- Sit on a chair with your lower left leg resting on your right leg, just above your right knee.
- Press down on your left knee with your left hand.
- Lean forward to deepen the stretch.
- Lean back to sit upright and repeat.
- Switch sides after 30 seconds.
3. Supported ankle mobility
*Targets: Joints in ankles and knees
- Step onto the seat of the chair with one foot.
- Hold the seat or backrest to take some of your weight.
- Shift your body forward, keeping your heel down, moving your knee past your toes.
- Return to the start and repeat.
- Switch sides after 30 seconds.
4. Downward dog off chair
*Targets: Joints in shoulders and spine
- Face the back of the chair, hold the top rail with both hands, then step back until you are arm's length away from the chair.
- With your feet hip-width apart, push your hips back so your back and arms approach parallel with the floor, feeling your spine lengthen and shoulders open.
- Return with control.
5. Seated cossack squat
*Targets: Joints in hips and knees
- Sit on the chair with your feet flat on the floor and wider than shoulder-width apart, and each hand on the opposite shoulder.
- Extend one leg out to the side, with your heel on the floor and toes pointing to the ceiling.
- Lean your body toward your bent leg, opening up the hips on the opposite side.
- Lean back and repeat.
- Switch sides after 30 seconds.
Stay tuned for more info about synovial fluid and ways to boost production!
Healthy joints allow bones to hinge, rotate, and slide against each other without friction or pain, thanks to cartilage, the synovium, and synovial fluid.
A 2012 study on knee osteoarthritis patients found that four weeks of exercise therapy “decreased significantly” several markers of inflammation and improved the efficacy of anti-inflammatory drugs when compared with the control group that was treated with drugs but not exercise.
Exercise doesn't technically increase levels of synovial fluid around the joints, but it improves its quality and helps it function better. Any activity that gets the joint moving will help synovial fluid do its job.
Some foods boost synovial fluid production, including dark leafy vegetables, oily fish like salmon and mackerel, nuts and seeds, antioxidant-rich foods like onions, garlic, and berries, and curcumin, a compound found in the spice turmeric.
- Engaging in Jason Pak's 5-minute full-body mobility routine targeting joints in hips, hips and lower back, joints in ankles and knees, joints in shoulders and spine, and joints in hips and knees can help combat pesky knee pain and stiff hips.
- By performing the Spiderman lunge, Pigeon, Supported ankle mobility, Downward dog, and Seated cossack squat exercises regularly, fitness enthusiasts can ease joint discomfort and increase flexibility.
- The 2012 study on knee osteoarthritis patients showed that four weeks of exercise therapy led to a significant decrease in markers of inflammation and improved the efficacy of anti-inflammatory drugs when compared to the control group, highlighting the benefits of combining health-and-wellness-focused practices with therapies-and-treatments.
- Just like how oil helps a car engine run smoothly, the gooey synovial fluid lubricates joints in the body, preventing friction and promoting fitness-and-exercise-related activities with less discomfort.
- Not only does regular movement improve synovial fluid's quality, but certain foods, such as dark leafy vegetables, oily fish, nuts and seeds, antioxidant-rich foods like onions, garlic, and berries, and curcumin found in turmeric, can boost synovial fluid production for overall better mental-health and skin-care.
- Fitness and sports-related activities, coupled with proper nutrition, yoga, and other wellness practices, support not only physical health but also the improvement of mental well-being and a positive workplace-wellness experience.
