Here are a couple of videos that show exactly how I help my clients become more mobile and reduce painful joints, especially when they are suffering from neck and/or lower back pain.
The first set focuses on opening up the hip flexors and glutes, both key contributors to lower back pain when they become over tight. Each set can last between 5-10 minutes depending on how long/many you do of each one. Turn the sound up as it has useful cues to follow whilst doing these ones.
I get prepared before most workouts with some form of mobility and depending on what I have planned out. These videos are an easy and quick way to shortcut to the most important joints in the body.
This second video focuses on the shoulder girdle, you need a bar or broom handle to do this one. Keep the arms straight in all 3 exercises and please make sure that you move from the the shoulders. This can be such an easy and quick way to prepare for any upper body work in the gym – even after a day sitting all crunched up at the desk.
Good luck with these and comment below with any questions. Thanks