Keeping your joints healthy and strong is a vital part of staying active and injury free! In fact, one of the most common health issues in seniors is joint aches and pains. However, in the aspects of the weight, diet, stress and exercise levels, here are many factors. So, it is important to protect your joints in order to improve their durability and avoid problems like arthritis, bursitis and muscle-related injuries. Usually, with every movement, you can feel the stress on your joints, but just like rusty hinge joints can be lubricated through a series of stretches and exercises.
To be precise, regular exercise such as range-of-motion, strength, and endurance building will reduce joint stiffness, increase muscle strength and keep joints flexible. Here we list out an array of joint exercises, which will ease up your pain.
Joint Strengthening Exercises
Shoulder Stretches-Shoulder
Usually, this problem arises around your joints and most preferably suffers adults alone, which often cause severe pain, discomfort, and immobility. Particularly, shoulder pain is common for people who perform repetitive movements with their shoulders or in front of a computer.
All you’ve to do is just buy a fitness elastic band to get started this exercise. Here is a step-by-step procedure.
- First, secure the band to an object at waist-height and grasp the band and move forward a little so that the band is stretched a little.
- Next, keep your arm straight and lift it upwards until it is parallel to the floor. Just keep your arm in that position for a second and then slowly lower it back to the starting position. Do this daily for 15 repetitions.
Supination and Pronation-Elbows & Forearm
Injuries to the forearm and elbows can occur for the athletes, especially it creates major cause across the forearm muscles, ligaments and tendons. Activities for forearm can benefit all age groups by keeping the area healthy, strong and flexible. There are a number of methods to stretch your forearm including weighted, unweighted or with the resistance band. Among those, just twisting and turning motion of the forearm is a powerful physical exercise for elbow rehabilitation.
- Just move your hand from pronated grip to supinate, so that some of the muscles in the forearm gets mobility and strengthens. Repeat this for 10-12 times per day to recover your elbow pains.
Knee Joins exercises
Knee- A pivotal part of the human being which connects upper muscles and tendons to lower leg and it contains lots of tendon, ligaments, and cartilages. Some of the risk factors such as excessive body weight, lack of muscle strength due to some muscular pathology, arthritis, gouts or any injury in torn cartilage may weaken your knee. To recover knee pain and knee joints approaches the best knee replacement in India.
Quadriceps Stretch: Stand adjacent to a wall. Hold your ankle with your hand, and bend the leg backward, so as that your ankle touches your hip. Repeat this for 5-10 reps.
Hamstring Stretch– Lie down flat on your back with knees bent. Take a long towel or dupatta, place the center of it on the sole of your foot and hold the towel from the ends. Now, lift that leg up towards the ceiling without bending the knee.
Other than this, try to follow some of the exercises such as Swimming, Walking, Cycling, Chair sit-ups, leg raises, knee rolls and more.
Ankles- Calf Raises
The athlete usually uses their lower body movement which put under a great deal of stress. Strengthening your lower leg muscles is essential for reducing ankle injuries but will also help prevent chronic conditions such as shin splints and Achilles tendonitis.
- Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start. Do them while brushing your teeth, or waiting for the kettle to boil, or standing in a lift.