Autumn has arrived, and with it comes a change in our bodies. As the leaves fall from the trees, our joints feel the shift too. One of my favourite things to do at this time of year is add more mobility work to keep the joints lubricated.
Your Body's Own Oil
Our joints produce their own lubricant, called synovial fluid, and we begin producing it as soon as we start to move. Just like an engine has oil, our bodies have the same. If you drove a car without any oil, what would happen to all the moving parts? They would wear away.
Starting these cooler mornings with gentle movement helps to oil your joints for the workload ahead.
Why Bother?
If you don't, your joints will gradually wear away faster than they would otherwise. Over time, this could mean less mobility and a lower quality of life in older age.
When we pull a muscle or overdo it, the body usually sends us signals such as pain or discomfort to tell us we've done too much. Unfortunately, joints aren't so forgiving. As we wear them down, we get no signal until they are worn enough to produce pain.
It Matters at Every Age
I can't stress enough that when you are younger, your joints are still wearing down if you do a lot of intense exercise and sport. You just don't feel it yet. Mobility work and warming up are important when you're young, not just when you're older.
In traditional Chinese practices such as qigong and tai chi, gentle joint mobility is part of everyday life. In the West, we often wait until something hurts before we look after our joints, and I think there is real wisdom in the Eastern approach.
A Quick All-Over Mobility Routine
This takes about five minutes. Move slowly, breathe naturally, and stay within a comfortable range. Aim for 8 to 10 repetitions of each, working from head to toe.
Neck: Slowly turn your head to look over each shoulder, then gently tilt your ear towards each shoulder.
Shoulders: Roll your shoulders backwards in big, slow circles, then forwards.
Arms and wrists: Make gentle arm circles, then rotate your wrists and open and close your hands.
Spine: On all fours, move between arching and rounding your back (cat-cow). If you prefer to stand, do slow side bends and gentle twists.
Hips: Standing tall, draw large, slow circles with your knee, then switch legs. Hold onto a wall or chair for balance if needed.
Knees: Do a few easy, shallow squats, or gently bend and straighten each knee.
Ankles: Lift one foot and draw circles with your toes in each direction, then switch.
You should feel warmer and looser, never pain. If something hurts, ease off or skip it.
This Autumn
As the weather cools, take a few minutes each morning to mobilise and prepare your joints for the day ahead. Your future self will thank you.
Wishing you a beautiful autumn.