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. To keep your knees, hips, and shoulders in healthy working order, try one of these exercises to strengthen and stabilize your joints and prevent future pain and injury.
One Leg Balance
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.
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.
This balancing exercise will help to strengthen the muscles that keep your knee stable as you walk or bend. For a more difficult variation, try keeping that raised leg straight and lifting it to the side with each inhale, or try the exercise on a balance board instead of on the floor.
Rotator Cuff Exercises
Even if you’re not a gym buff or an athlete, doing the following exercises mentioned in the video will help strengthen and stabilize the rotator cuff, which is often the root of shoulder pain and injury.
Make sure that the weight you use is fairly light. Ideally, it should be a weight that would allow you to perform these exercises on a daily basis.
Anything heavier and you simply risk injuring yourself. You can also choose to replace your dumbbells with resistance bands.
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