4 Simple Joint Health Exercises!
Yes, it seems counter-intuitive, but experts say simple exercise can help ease some joint pain.
If you have existing issues, wear support braces (knee, ankle, wrist, and elbow) to protect joints. Before exercising, warm up muscles. Stop exercising if the pain seems extraordinary. Always consult with your doctor first.
Many people praise the benefits of yoga, Pilates, swimming, tai chi, Zumba, and even spinning classes. We’re all for easy-to-execute movements that can be done anywhere to help our joints:
- Boost metabolism with brisk morning walks. Get feel-good hormones going, blood circulating, and the heart pumping. Walking is especially beneficial for easing joint pain and swelling in rheumatoid arthritis sufferers. Experts say start with 10-to-15 minute walks and work up to 30-to-60 minutes.
- Build muscle strength with the one leg balance. Stand behind a chair or near a table. Lift one leg and stand on the other for 30 to 60 seconds. To avoid wobbling which might cause damage to the joints, lightly touch chair or table without taking the weight off the leg. Switch legs when ready. This improves muscles for walking and yoga. Exercise newbies: Sit in a chair with hands on top of the thighs. Practice standing up and sitting down, slowly, to build up leg muscles.
- Improve core balance with the superman pose. Lie on your stomach and in a slow controlled motion, lift arms and legs off the ground at the same time. Hold the position for five seconds and release. Keep the head in line with hands, spine straight and even. This works the core, improves balance and posture, and reduces discomfort from joint pain.
- Improve legs with squats and lunges. Strong thigh muscles keep weight off leg joints. Start squats with feet shoulder-width apart. Bend knees, as if sitting in a chair. Keep the back straight, and the butt tucked in. Lift arms to shoulder height and hold the position. For lunges, take a step backward and bend the front leg. Keep the front knee behind the toes. The back leg can bend slightly but not touch the floor. Bring the leg back and repeat on the opposite side.