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Warm Up

Joint Mobility

What is Synovial Fluid?
Synovial fluid is a fluid-like material that is present in many of the joints of the body. It serves the purpose of lubricating and nourishing certain parts of the joint. The joints in which synovial fluid is present are known as synovial joints, and these include the elbow, knee, shoulder, and hip joints, among others.

Synovial fluid has a thick consistency, somewhat like an egg. It is not like most other fluids present in the body and elsewhere, partly because it does not flow like a liquid. It may be more accurate to think of synovial fluid as a type of connective tissue, because of its composition and because of the work it performs.

Each synovial joint in the body is somewhat like its own organ, with needs and nutritional requirements that differ from other areas of bone. Synovial fluid performs certain mechanical functions, such as cushioning joints and making it easy for bones and cartilage to move past each other. It also has the job of bringing oxygen and other nutrients to the cartilage and other areas of the joint. In addition to providing nutrients, it also removes carbon dioxide and other waste products from the cartilage, and takes these back into the bloodstream to be removed from the body.

To keep the synovial fluid in the same place around a joint, it is contained within the synovial membrane. The way in which the fluid is contained in the joint may be responsible for a phenomenon quite familiar to most of us, namely the “cracking” of joints. When someone produces a cracking or popping sound from one of the synovial joints, whether intentionally or not, it is popularly theorized that synovial fluid plays a role in this. When the two bones of a joint are pulled away from each other, the synovial membrane expands, but the fluid volume does not. In order to fill the empty space, gases dissolved in the fluid are pulled out, and when they fill this new empty space, a popping sound is made.

It is common in the medical field to remove a sample of synovial fluid for testing. There are various parameters and attributes which are analyzed in such a test, such as color, clarity, and white blood cell count. The observation and testing of this fluid can aid in the diagnosis of dozens of different ailments, from rheumatic fever to scurvy. The fluid is obtained by inserting a syringe needle into the area of the joint where the fluid is, and extracting a small amount into the syringe. Needles used in this procedure can be somewhat large, so the area is usually anesthetized beforehand.

Joint Rotations/ Pre Exercise Warm Up
Joint mobility exercises is, and should be, an important part of your overall physical fitness regiment. There’s the traditional warm-up- maybe jogging on the treadmill, or on the spot (and that’s fine for getting your cardio engine started)-but your joints need to be warmed up as well. But, you should include joint rotations in your pre exercise routine.

Why Do It?
Well, simply put, it’s care and maintainance for your joints. Our joints allow our arms, legs, hips, ankles etc. to move freely. In between the bones we have something called cartilage, which prevents the bones from grinding against each other. Cartilage also helps to absorb physical shocks, but it doesn’t have its own blood supply so it relies on a fluid that the body produces called synovial fluid.

As we age this fluid, and therefore our joints, begin to fill up with toxins, which compromises the health of these joints by causing damage and even infection.  The way to create clean synovial fluid is simply to move the synovial joints. This is where this kind of training comes in. These exercises move the joints in different patterns, thereby helping to lubricate the areas and keep them healthy.  


• Can help to repair and even regenerate parts of the body- As I mentioned earlier, cartilage doesn’t have its own blood supply so it relies on the synovial fluid to bring the amount it needs
for good health. Regular movement of the joints helps to ensure that there’s enough clean fluid.

• Helps to slow down aging of the joints-With a healthy supply of synovial fluid your joints will have all the nutrients they need to help repair damage due to normal wear and tear.

• Increased mobility-Being able to move when you want to move, and with the least amount of effort, doesn’t just make life better and pain free for athletes but also for the average person
whether there’re physically active or not.

Parts of the body that can benefit from this type of exercise:

• Neck

• Shoulders

• Wrists

• Elbows

• Hips

• Knees

• Ankles

Joint mobility exercises are easy to do and they can be performed every day whether you’re actively training or not. This will help to ensure proper range of motion and good health