Sometimes our therapy patients are “floppy”—they have notably decreased muscle tone and postural strength. Working with them can be challenging because they struggle to simply maintain a healthy posture. Other patients present the opposite challenge—they struggle with stiffness, which makes it difficult to coordinate body movements, especially with speed.

Many of the motions we perform with our bodies as we move about our day involve swinging or pendulum movements. As flexibility decreases, so do swinging movements, which can lead to a reduction in independence and quality of life. Maintaining joint flexibility can help preserve your ability to freely move in the world.

Let’s get those joints moving.

5 Superb Exercises to Swing You Into Better Movement

The following exercises can help you get—or keep—into the swing of easy mobility. I suggest speaking with your medical provider first to ensure that these exercises are right for you.

1. Kettlebell Swing

Kettlebell swings are excellent for movement and building endurance. They are easy to perform, but you might be surprised at how challenging they can quickly become.

Step 1: Stand with your trunk upright and your feet hip-width apart. Hold a single kettlebell with both hands. It doesn’t have to be heavy—the important part is the motion.

Step 2: Quickly swing the kettlebell straight out in front of you with your elbows straight.

Step 3: Swing the kettlebell down between your legs while slightly bending your knees and keeping your arms and back straight. Then, swing it straight out in front of you again in one fluid movement.

Step 4: Swinging the kettlebell up and back down counts as one repetition. Try to complete three sets of 15 repetitions.

Modifications: If you can’t swing the weight up very far, just swing it up as high as you can. Be sure to use a weight you can effectively manage.

Why I Like It: Kettlebell swings combine joint sets into a strong movement-related strength and endurance focus. The result? You’ll feel fitter and maybe even younger.

2. Leg Swings

Leg swings are simple but effective movements that help with hip mobility and strengthen leg muscles. They also provide a great balance challenge.

Step 1: Start in a standing position. It can help to stand on a yoga step or something that can provide a little elevation to make swinging your legs easier.

Step 2: Slowly swing your right leg forward and backward as far as you comfortably can, keeping your knee straight. You may find that bending your knee slightly on the forward kicks helps reduce stress on your lower back.

Step 3: Try to perform 20 front and back kicks per set, and complete three sets per side.

Modifications: If you can’t swing your legs very high, just swing them as high as you can. If you struggle with balance, stand by a counter, wall, or anything else you can stabilize with.

Why I Like It: Leg swings are a fun and fast-paced exercise that most people will find easy to perform.

3. Arm Windmills

Windmills are a “swing” that keep on swinging once you get going. Circular shoulder movement works wonders for preserving shoulder range of motion, with the advantage of being easy to master.

Step 1: While standing, slowly move your arms in large circles with your elbows held straight. The idea is to “draw” the biggest circles you can, with the top of the circle being as high as your arms can reach overhead.

Step 2: Begin slowly, taking about two seconds to complete a full circle. You’re welcome to speed up to about one second per rotation if it suits you.

Step 3: Each set should last at least 30 seconds—longer if you can—and try to perform at least three sets.

Modifications: If your shoulders don’t allow for full-sized circles, make the biggest circles you can. You can also perform the rotations more slowly if needed.

Why I Like It: Windmills are a vigorous workout that can also get your heart rate up. They are good medicine for the shoulders and will leave them flexible and happy for many hours.

4. Oblique Twists

This simple exercise works wonders for mobilizing your spine—perhaps one of the most complex sets of joints, ligaments, and tendons in your body. It also works well for improving your posture.

Step 1: Stand with your feet hip-width apart. Hold a weight in both hands with your palms turned up. Try to keep your elbows straight, but it’s OK to bend them slightly if needed.

Step 2: Rotate to the right with both hips, bringing the weight as far to your right side as you can. It’s important to perform the rotation with your hips only, without compensating with your shoulders. Once finished, repeat the rotation to the left.

Step 3: Rotating right and then left counts as one repetition. Try to perform three sets of 12 repetitions.

Modifications: If you can’t rotate very far, just rotate as far as you can. You may notice that you rotate in one direction better than the other.

Why I Like It: Oblique twists are a great postural activity with added mobility benefits.

5. Open Book

The open-book exercise is delightful to do and offers a great return for the effort. As a controlled and precise movement, it is easy to perform and helps you stretch deeply.

Practice option: You can place a pillow under your head for added comfort.

Step 1: Lie on your left side, with your legs side-by-side and your hips and knees bent to 90 degrees. Bring your shoulders to 90 degrees, straighten your elbows, and place your palms together.

Step 2: Slowly swing your right arm in an upward arc until you move it as far back as you can. Follow your hand with your eyes, turning your head as you do.

Step 3: Once you’ve moved as far as you can, hold the stretch for five seconds before returning to the starting position.

Step 4: Opening your arm as far as you can and bringing it back down counts as one repetition. Perform 15 repetitions per set, on each side.

Modifications: Ease into rather than push aggressively into this exercise. You’ll likely notice that the stretch opens further as your muscles and ligaments warm up. It is common for one side to rotate farther than the other, so don’t be surprised if this applies to you.

Why I Like It: The arm sweep of the open-book exercise provides a great measure of how far your stretch is progressing.

Together, these exercises swing you into better overall movement in your shoulders, trunk, and hips, leaving you feeling better able to tackle your day. I recommend performing them at least three times per week, and optimally five times per week. I hope you find these exercises helpful.

About the fitness model: Aerowenn Hunter is a health editor and fitness model for The Epoch Times. Vibrant in her 60s, she’s an accredited yoga therapist who has dedicated three decades to teaching yoga.