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Longevity is something of a buzzword right now, and the idea of living better for longer is undoubtedly appealing. Mobility is a key component of this.
By definition, mobility is the ability to move freely, something that tends to deteriorate as we age. But there are simple things we can do to maintain it.
One of them is “joint flossing”, a daily practice recommended by experienced coach and mobility specialist Darren Ellis.
“Mobility is a conflation of strength and flexibility,” he says. “I always used to believe that strength was the foundation of everything in exercise. But if you’re strong and you can’t move through a decent range of motion at certain joints, you’re still suffering.
“When you reach down to pick something up from the floor and it seems further away than it used to be, you suddenly realise how crucial mobility is.”
Below, Ellis explains how to use his three-minute joint flossing protocol to help ease stiff joints and improve your ability to move.
How to try joint flossing
The body works on a rough “use it or lose it” basis. If you rarely move a joint through its full range of motion, the tissues around it can become tight, stiff and sore. The natural remedy for this is gradually reintroducing movement in the affected areas.
“The easiest place to start when improving mobility is to get the joints moving more freely with some simple joint circles,” says Ellis. “I sometimes call it joint flossing because, firstly, you are flossing nutrients through the joint by promoting blood flow in this area, and secondly, it’s something you should do regularly.”
You start with neck circles then work your way down your body from your head to your toes, as shown in the video above – if something can move, you move it.
Ellis recommends doing five to 10 repetitions per body part, using a controlled tempo and a range of motion that feels safe and comfortable for you.
“There’s no need to force anything,” he says. “You’re just giving your body a chance to move again.”
Doing this consistently will improve your physical capacity and mobility, allowing you to return to other movements and exercises over time.
Read more: Five stretches you should be doing every day, according to a flexibility expert