As a fibrous tissue, ligaments connect bone to bone and play an essential role in stabilizing joints throughout your body. Ligament exercises strengthen your joint's surrounding muscles and increase your joint's range of motion with the purpose of restoring your joint functioning or maintaining a healthy joint. Exercises vary according to your specific injury, age, physical condition and activity level, so check with your doctor prior to starting any.
Shoulder Flexibility
Your shoulder area has the largest range of motion out of all your body joints because of the ligaments and tendons making that possible. Do some active stretching of your shoulder ligaments to increase your shoulder area flexibility, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Either stand with your feet shoulder-width apart or sit upright to begin this exercise. Make a fist with your right hand. Slowly lift your right arm and bring your fist to shoulder level. Gently relax your elbow and bring your lower arm toward the floor. Hold the position for five seconds. Slowly return your arm to the original position. Relax for 10 seconds. Repeat the exercise 10 times. Do the exercise again using your left arm.
Wrist Maneuvers
Your wrist contains a number of ligaments that need to be strengthened and flexed in order to function properly, make picking up items possible and prevent injury. Strengthen your wrist and shoulder ligaments by doing some towel- or paper-crunching maneuvers. Sit in a firm chair facing a waist-high table. Spread out a towel onto the table and place your right wrist onto the towel with your palm touching the towel. Slowly start using your fingers to crunch up the towel underneath your hand. Do this for one minute. Remove your hand and straighten the towel with your opposite hand. Relax for 10 seconds. Repeat this exercise three times. Instead of a towel try using a cotton sheet or piece of paper for variety.
Hip Maneuvers
Your hip joint receives support from a cup-shaped group of ligaments that hold the joint in place. Strengthen and stretch your hip ligaments by doing some straight leg raises. Lie on your back on an exercise mat or table with your legs fully extended. Place your arms along your sides. Gently lift your legs toward the ceiling. Shoot for a goal of having your legs vertical to the mat, so your body resembles an "L." Hold the position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat the exercise 10 times. Exercising one leg at a time offers another option for strengthening your hip ligaments.
Ankle Flexing
Your ankle contains a number of ligaments that allow you to perform everyday activities such as walking, stepping onto your toes and jumping. Keep your ankle fluid by doing some seated inner calf stretches. Sit upright on the floor or exercise mat and fully extend your legs in front of you. Gently bend your right knee and place your right foot into the center portion of a towel. Use both hands to grab a towel end. Gently pull on the towel until you feel a mild stretch along the backside of your ankle. Hold the stretch for 10 seconds. Release the stretch and return to the original position. Relax for 10 seconds. Repeat the exercise 10 times. Do the exercise again using your left foot.
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