Joint Movements and Mobilization
One of the toughest parts of living in a world where we spend a lot of time is sedentary positions, leads us to more stiffness, pain, and reduced range of motion and mobility within our joints.
Skeletal movement occurs at articulations, or joints, where two bones interconnect with each other. The type of movement that can occur between an articulation is determined by the characteristic structure of a joint surface. There are three ways a joint is classified with terms of movement: synarthrosis (immoveable), amphiarthrosis (slightly moveable), and diarthrosis (freely moveable). A compromise can be reflected in joints between the need for strength and the need for mobility.
Diarthrosis joints, or synovial joints, permit a greater range of motion that synarthrosis and amphiarthrosis. They are surrounded by a fibrous articular capsule and a synovial membrane. Articular capsules (fibrous connective tissue) are slick and smooth providing reduced friction during movement. Synovial fluid in the joint cavity prevents friction between joints, and acts as a lubricant. Synovial fluid is a thick, viscous solution with a consistency of molasses. Accessory structures in synovial joints vary, including fat or pads of cartilage, ligaments, tendons, and bursae. These help protect articular joints by: acting as packing material, shock absorbers and friction reduction, reinforcement, and mechanical support.
Synovial fluid has three functions: lubrication, nutrient distribution, and shock absorption. Synovial joints can be described based off the shapes of articulating surfaces. Gliding, hinge, pivot, ellipsoidal, saddle or ball-and-socket joints all permit a different range of motion.
Movements involved in Synovial Joints
Linear (Gliding) Motion: opposing surfaces glide over each other.
Angular Motion:
a. Flexion/ Extension (increase/ decrease and angle of a joint)
b. Abduction/ Adduction (away from/ to the midline of the body)
c. Circumduction
d. Rotation
Structural Types of Synovial Joints
Gliding: flat surfaced or minimal curve, allows for sliding articulation
Hinge: range of motion on a single plane, open and closing of a door
Ellipsoidal (Concave): an oval surface in contact with surface that has a depression.
Saddle: angular motion, circumduction
Ball-and-socket: round head of one bone rests within a cup- shaped depression. Most freely moveable articulation
The Affects of Aging and Injury
Over our lifetime, joints can go through a lot of wear and tear. Various joint problems can result from this lifetime of overuse or wear and tear.
Arthritis is the most known affect over our lifetimes that causes damage to articular cartilages. Osteoarthritis (wear and tear, collagen reduction in age), rheumatoid arthritis (affecting an autoimmune reaction for joints), gouty arthritis (crystal formation in synovial fluid).
Degenerative Changes may result from lessened mobilization of joints. When we decrease our movements over a long period of time, so does the circulation in our synovial fluid, and cartilage may suffer as a result.
Osteoporosis is when bone mass decreases and bones become weaker.
Ways to Address Stiffness or Long-term Disease in Articulating Joints
Movement is one of the main reducers of joint disfunction and deterioration. There is a series of movements that lay a firm foundation in yoga and everyday living, called Pawanmuktasana Series. CARs (Controlled Articular Rotation) is a more modern term used in physical therapy and promotion of joint health.
Pawanmuktasana helps develop awareness of movement and give feedback on subtle effects they have on various levels of being.
Pawan: “wind’ or ‘prana’ = vital life force
Mukta: ‘release’
Asana: ‘pose’
A group of asanas that remove blockages of energy in the physical and mental bodies.
This series is one of my favourites for anyone beginning to move or those who would like to promote relaxation in both body and mind. The integration of breath synchronization and awareness results in a form of movement mediation.
CARs are active rotation movements in the outer limits of our range of motion for an individual joint. CARs can stimulate articular adaptations and provide neurological control to improve joint stability and produce kinaesthetic awareness.
Both methods include similar traits and benefits for joint health, isolation of a joint movement, slow movement, and controlled movement.
Benefits of Pawanmuktasnana and CARs
- Reduction of pain by increasing circulation within a joint
- Improved range of motion
- Improved quality of the joint movement itself
Application
Tranquil Massage and Healing videos included in my series Setting Up for Success, I include joint movements are a part for preparation of joints for various activities.
Stay tuned for:
- Desk Ready
- Full Body Go
- Lower Body
- Spinal Movements
