to Chinese medicine, joint rotation enhances energy flow,
and helps to unblock the blockage along the meridian lines, which causes
discomfort or pain in our body.
the anatomical point of view, muscles usually connect to the surrounding area of a
joint, in order to hold bones together and to perform certain movements.
Therefore joint rotation will involve all the muscles that are connected to that
joint, and help with blood circulation.
of joints is recommended to maintain our health. Joint rotation can apply to all
our joints such as wrists, elbows, shoulders, neck, waist (pelvis), hips, knees
for safety and better results:
Perform joint rotation slowly (as if you are doing Tai Chi Ė slow
Rotate a joint within the comfortable range of motion (no restriction or
Relax the muscles around a joint, and perform a soft and smooth movement
to rotate the joint.
Each time only involves one joint.
Perform a certain number of rotations for one direction, then do the same
for the opposite direction. (10 times for each direction to start with)
case of dizziness, please sit down and do the neck rotation.
you seen Polynesian dances, the soft circling movements of the dancerís
Thatís what we are talking about. If you can involve your fingers when you do
the wrist rotation, this is even better. You can do rotation for both wrists at the
same time if you like.
the arm close to your body, form your elbow to 90-degree angle, then rotate elbow
joint clockwise/ anti-clockwise. You can do rotation for both elbows at the same
time if you like.
are just like swim strokes in free style.
case of dizziness, please
sit down to do neck rotation. Try neck rotation in conjunction with your
breathing. Breathe in when you rotate backwards. Breathe out when you rotate
rotation is very similar to the movements of keeping a hula-hoop around your
waist, but has to be performed slowly.
something to hold to help with your balance. Stand on one foot, while the knee of
the other leg draws a circle in the air with your hip joint as the centre point. Or if you prefer, you can
lie on your
side to do hip rotation.
at a corner of a table with only one foot on the floor. The other foot draws a
circle in the air.
can do rotation for both ankles at the same time if you like.
doing massage and gardening, Simon usually does joint rotation exercises to
maintain his joints and muscles. He has found this to be very helpful.