6 Exercises For Healthy Joints

by | Nov 28, 2016

Flexible joints give us the range of motion that we need to get around in daily life, but that same flexibility can also be a source of weakness and eventual injury. Joint pain and dysfunction in the knee is extremely common, especially for older adults or individuals who have had a sports injury in the past. To keep your knees, hips, and shoulders in healthy working order, try these exercises to strengthen and stabilize your joints and prevent future pain and injury.

One Leg Balance

The one leg balance is very straightforward. Standing with your feet just slightly less than shoulder-width apart shift your weight to one foot without locking the knee joint. Then, lift your opposite leg and hold the position for 30 seconds.

1

Superman’s

Lie face-down on the ground with your arms stretched straight out in front of you and your legs straight out behind. Using your abdominal muscles and lower back strength, raise your arms and legs an inch or two off the ground, hold the position for ten seconds and release on an exhale.

2

Double Leg Bridge

Lie on your back with your knees bent, about hip width apart, and your arms at your sides. Focusing on your pelvis, exhale as you lift your hips off the ground, hold for a second, and release back down to the floor. Repeat the exercise fifteen to twenty times for 3 sets.

3

Leg Lifts

Lie on right side on floor with legs stacked, propping torso on right elbow, resting head on right palm. Keeping left leg straight, lift left leg as high as you can while maintaining a straight back and hold for one count; lower to start.

4

Front Leg Lifts

Sit on floor with legs extended and recline torso 45 degrees, propping upper body up on forearms, then bend right leg, placing right foot flat on floor. Keeping left leg straight, raise left leg a few inches off floor, hold for one count, then lower to start.

5

Calf Raises

Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. The standing calf raise works your calf muscles.

6

bodybuilding india franchise

Bestsellers

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Importance of Cardio Training and Why it’s Essential

Importance of Cardio Training and Why it’s Essential

Cardiovascular training, also known as aerobic training, is any form of exercise that elevates the heart rate due to the repeated contraction of muscles while utilizing the aerobic and even, at times, the anaerobic energy system. In other terms, cardio training is any...

How to Eat Healthy On a Vacation

How to Eat Healthy On a Vacation

A vacation is a time to relax, explore and embrace a break from your busy life. But, whether you’re visiting family or traveling with them, it can at times be a stressful affair that disrupts healthy eating routines. However, with proper planning, we can show you how...

Tips to lose belly fat and live a healthier life

Tips to lose belly fat and live a healthier life

Maintaining a slim mid-area does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes, and even cancer. Losing weight, especially belly fat, is no easy task if you’re metabolically broken...

Pilates: The New Fitness Mantra

Pilates: The New Fitness Mantra

Pilates, a form of exercise which emphasis on our core strength and concentrates on strengthening the body. This exercise helps in general fitness and our overall health. Pilates is similar to yoga, concentrates on posture, balance, and flexibility of our body. ...

Yogurt: A Balanced Nutrition Source

Yogurt: A Balanced Nutrition Source

What is yogurt? Yogurt is a food made through a process of bacterial fermentation of milk and different types of bacteria such as bifidobacteria and lactobacillus. Traditionally, yogurt is made with cow’s milk, but some cultures use the goat, water...

Incredible Yoga Poses For Weight Loss

Incredible Yoga Poses For Weight Loss

One of the biggest delusions about yoga is that people believe it is only used to calm your mind and gain flexibility. But yoga can help you in losing weight if you do it with discipline and dedication. Moreover, yoga also helps you in relieving stress and tensions...

Bestselling Products

Bestselling Brands

OWN A FRANCHISE

GET IN TOUCH

HELP CENTER

Thank you for subscribing! Use Coupon Code: BBI5

Pin It on Pinterest

Share This