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.
1. 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.
2. 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.
To strengthen the sacroiliac joint (a frequent culprit of lower back pain), the American Council for Exercise recommends supermans.
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.
4. Double Leg Bridge
Strengthen your hips, legs, and abdominals with the 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.
For another exercise that will strengthen the muscles around your knees with a larger range of motion than the one leg balance, try a bodyweight squat.
Stand with your feet shoulder-width apart, toes pointing straight ahead. Lower yourself from the hips and knees, maintaining a straight back until your thighs are parallel to the ground.
Keep that same posture and drive yourself upwards from the balls of your feet. Make sure that your knees stay aligned with your toes throughout the entire exercise in order to prevent injury and get the most out of the movement.
Do you have joint problems? Tell us about your exercise routine below!
- Best 4 Exercises You Can Do Every Day To Flatten Your Lower Belly
The ultimate fitness goal of most men and women is to get a flat tummy with 6-pack abs. It’s also …
- Planks Are Useless And Dangerous If You Don’t Know How To Activate The Right Muscles
Planks are all the rage in the fitness community and for good reasons. Planking is an effective way to improve your …
- 10 Week No-Gym Home Workout Plan
Losing weight can seem daunting when you’ve struggled with maintaining your weight for a long time. Part of the struggle …
- Think you have a Great Exercise Routine? Find out Why You’re Doing It Wrong
You wake up, make your breakfast, maybe check the news and your social media sites on your computer or smartphone. …
- 4 Health-Proven Reasons Why Walking Is Safer And Better Than Running
Physical activity is extremely important to positive health and well-being for several reasons. Medical professionals consider it to be both …
- Mind-Boggling Study Shows Yoga Can Reduce Risk Factors of Heart Disease
It’s well known that biking, walking, and running are good for cardiovascular health, and now research is suggesting yoga provides …
- Book Review: Starting Strength by Mark Rippetoe
Starting Strength by Mark Rippetoe is possibly the most successful book on weight training to be published in the past …
- Breakdancer Simon Ata’s Strength Training Workout Is Like Nothing You’ve Seen Before
Simon Ata (the “Simonster”), an Australian breakdancer, is a picture of strength, flexibility, stamina, stability and control. In a recently …
- 4 Push-Up Tips That Will Fix Your Bad Form And Help You Burn More Fat
The push-up is one of those bodyweight exercises that everyone has tried at least once. While it may not look like much, …
- 4 Yoga Poses to Help Relieve Constipation Naturally
Do you have tummy troubles? Most of people shy away from talking about the poop factor in their life, but …
- Top 15 body weight exercises for building muscle and strength
If you’re tired of gym class workouts with gym class results, then you need an exercise regiment that can take …
- This 30-Day Squat Challenge Will Get Your Butt In Shape!
Not only are squats the go-to butt exercise, but they are the key to strong, sculpted legs. So you must …
- The Best Leg Exercises for Slim and Toned Legs
Looking to get your legs ready for beach season? Add these exercises to your gym routine for a slimmed and toned …
- 5 Boxing Bag Training Benefits
New and “improved” workout routines are constantly bombarding our TVs, magazines, radio stations, and other forms of media. However, sometimes …
- 5 Must Do Exercises For Your Butt
Whether it’s to get ready for swimsuit season or to make your favorite pair of jeans look that much better, …