What is a ball-and-socket joint?

In vertebrate anatomy, a ball-and-socket joint, which is also called spheroidal Joint, is a joint in which the rounded face of a bone moves inside a depression on another bone allowing better freedom of movement as opposed to any other kind of joint. Ball-and-socket joints are a unique class of synovial joints that enjoy the greatest freedom of motion in the body thanks to their distinctive structure.

It is most highly developed in the large shoulder and hip joints of mammals, including humans, in which it provides swing for the arms and legs in various directions and also spin of those limbs upon the more stationary bones.

What movement is possible in a ball-and-socket joint?

The following types of movement are possible in a ball-and-socket joint:

  • Flexion / Extension / Adduction
  • Adduction / Internal and External rotation

This Joint allows for freedom of rotation as well as back and forth movement in any other joint.

Some examples of the knowledge application of the Ball and Socket Joint can be demonstrated by doing the following:

  • Free rotation in all directions so we can swing our arms around and behind us to swim or throw a ball,
  • Raise our arms over our heads to do exercises, or
  • Perform the fine back and forth movements to play the violin

Exercises that involve ball-and-socket joints

Knee stirs

This exercise is recuperative and planned to create fluidity in the hip socket and release in the low spine.

To perform this exercise properly, you will require a mat.  Start by lying on your back and hug your knees to your chest.  Put one hand on each knee and gently begin circling the knees to the right.  Let your breathing continue through the movement and feel the ease in your lower back after about five repetitions start circling the leg in the other direction.

Things to think about:

  • This exercise should feel easy as you are circling your thighs you want to be sure that your arms are doing nearly all of the work.

Side-lying leg circles

This exercise works your core as well as your abductors and adductors.

Lie on your right side with your tricep on the floor and your head lying on your right hand. With your knees straight, bend at your hips, so your legs as well as your torso form a slight angle. Raise your left leg about 15 to 20 cm and make eight small forward circles from the hip, raising the leg more with each one.

From the highest point, make eight more small circles in the other direction as you lower the leg to start. That’s one rep. Perform three and then repeat on the other leg and then extend your top leg. Using your core muscles to stabilise your pelvis, perform five forward and five backward leg circles on each leg.

Contact Trifocus Fitness Academy

If you want to learn about more exercises that work the ball-and-socket joints of your body, then you need to become a personal trainer with us at Trifocus Fitness Academy. For more information, please follow this link.

Trifocus fitness academy personal training course registration

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