8 Mobility Exercises That Keep Your Joints Healthy for Life

3. Shoulder CARs (Controlled Articular Rotations)

CARs take your shoulder through its complete range of motion under tension, essentially "oiling" the joint. Stand or sit tall, raise one arm forward and up, then rotate it back and down in the largest circle possible while keeping your torso still. Move slowly—one full rotation should take 10-15 seconds. Reverse direction. Repeat 3-5 times each way per shoulder. This exercise exposes and improves shoulder restrictions before they become injuries. It's particularly crucial for anyone who types, lifts weights, or plays overhead sports. Regular practice prevents the frozen shoulder issues common in people over 40 and maintains the shoulder mobility needed for reaching, lifting, and throwing.

4. Deep Squat Hold (Ankle and Hip Mobility)

The deep squat is humanity's natural resting position—yet most adults can't hold it for 30 seconds. Stand with feet shoulder-width apart, toes slightly out. Squat down as low as possible, keeping heels flat and chest up. Hold for 30-60 seconds, using your elbows to gently press your knees outward. If you can't keep heels down, elevate them on a small wedge initially. This position mobilizes ankles, knees, and hips simultaneously while lengthening your Achilles tendons and calves. It's especially beneficial for counteracting the shortening effects of wearing shoes and sitting in chairs. Practice daily, and you'll move better in everything from running to gardening.