Longevity is a buzzword right now, and the idea of living better for longer is undoubtedly appealing. Mobility, the ability to move freely, is a key component of this, but it tends to deteriorate with age. However, simple daily practices can help maintain it. One such practice is “joint flossing,” recommended by experienced coach and mobility specialist Darren Ellis.
What is Joint Flossing?
“Mobility is a conflation of strength and flexibility,” says Ellis. “I always believed strength was the foundation of exercise. But if you’re strong and can’t move through a decent range of motion at certain joints, you’re still suffering.” He explains that when you reach down to pick something up from the floor and it seems further away than it used to be, you realise how crucial mobility is.
The Three-Minute Protocol
The body works on a “use it or lose it” basis. If you rarely move a joint through its full range, tissues around it can become tight and sore. The remedy is gradually reintroducing movement. “The easiest place to start is with simple joint circles,” says Ellis. “I call it joint flossing because you are flossing nutrients through the joint by promoting blood flow, and it’s something you should do regularly.”
Start with neck circles and work your way down from head to toes, moving everything that can move. Ellis recommends five to 10 repetitions per body part, using a controlled tempo and a safe, comfortable range of motion. “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 physical capacity and mobility, allowing you to return to other movements and exercises over time. Simple joint circles, done daily, can reintroduce movement to stiff joints and help reduce stiffness while improving mobility.
