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Of the six different types of joint action, one is joint rotation, in which the joint rotates about an axis. An example of a joint rotation is when you move your arm in a big circle, either forward or back, the joint that’s turning is the shoulder joint. Some joints can turn as quickly as the shoulder, while others are able to rotate just somewhat. Joint rotations can assist you heat up.

About Warm-ups

A warm-up prior to working out helps prevent injuries and lessens fatigue, according to the American Council on Exercise. Stretching is a typical kind of warm-up, however others consist of walking for a couple of minutes or doing joint rotations. When you stretch, you’re trying to lengthen the muscle. Rotations are suggested to move the muscle and joint with a round range of motion in both a forward and backward direction. The motion assists the joint step freely during workout and increases circulation, which warms the muscles and helps prevent injury.

Synovial Fluid

With two exceptions – the intervertebral joints in the back and the sacroiliac joints in the back of the pelvis – all joints are easily movable and the bones should be able to glide freely to prevent injury. Synovial fluid and hyaline cartilage, the smooth white covering on the ends of the bones, avoid rubbing in the joints. Joint rotations help lubricate the joint with synovial fluid. The circulating synovial fluid nourishes the hyaline cartilage, which doesn’t have a blood supply, according to Julie Gudmestad, a physiotherapist and yoga teacher.

Performing Joint Rotations

Joint rotations must begin at the ends of your extremities and work up, according to the Back on Track Injury Rehabilitation Facility, you may start with the finger or toes. Move each joint in slow circles in a clockwise then counterclockwise direction. If you start with the fingers and knuckles, go up the arm to elbows and shoulders, then the neck, trunk, waist and on down to hips, knees and ankles. If you begin with the toes, move up the legs to the trunk and then out the arms to the toes.

Considerations and Warnings

Perform joint rotations slowly and efficiently, with a complete array of motion. Total the whole sequence of joint rotations before you start your stretching program. If you feel discomfort in the joint throughout a rotation, stop and rest for a minute. If you still feel pain on the 2nd attempt, stop working out and speak with a physician.

Warming Up Before Stretching With Joint Rotations