Life is motion. Without joints, our body isn’t capable of making movements.
We all know that the joints are an essential part of our muscle-skeletal system. They are the points at which two or more bones are connected. To protect them and improve their function we must take care of our nutrition and do a regular exercise. Exercises help us keep the joint flexible and strong. They also help us lose the extra weight, which takes pressure off aching joints.
Our team Go Fit Stay Fit is going to give you several simple exercises for your joint health.
1. Warming Up is Critical
You should know that before you start your workout, you must prepare your body. It is recommended doing some exercise like side bends, shoulder shrugs, arm circles and overhead stretches to warm-up your body. Repeat them several times, and they will ease your activities and protect your joints from injuries.
2. Strengthening exercises
You need these exercises because they build the muscles which support your joints. To practice them you will need hand weights or resistance bands. In the beginning, lift the weight 15 times. After several days you can increase it.
3. Lat Stretch
You should stand with the back straight and feet shoulder-width apart. With your arms overhead, hold one hand with other. Then pull upward while leaning straight over toward your left side. Hold the position for 30 seconds. Repeat it for 5 times on each side.
4. Triceps stretch
Stand up straight. Bend your right arm, so that you hand goes over your head, and reach down your spine. With your left hand, further push your right elbow down. Repeat it with the other hand.
5. Calf Stretch
Place your both hands on the wall about shoulder width apart. Then extend one foot behind you with heel on the ground, and the other foot closer to the wall. Lean into a wall with your hips until you feel a stretch in the calf of the extended leg. Hold the position for 30 seconds. Repeat it with another leg.
6. Quadriceps stretch
You should stand and touch the wall or stationary object for balance. Then grasp top ankle or forefoot behind. Pull ankle or the forefoot to rear end. Straighten hip by moving knee backward. Hold the position for 30 seconds. Repeat it with opposite side.
7. Groin stretch
Sit on the floor with the soles of your feet pressed together. Then grab your ankles and gently pull your legs toward you. Use your elbows to press your knees toward the floor. Hold it for 30 seconds. Repeat it several times.
8. Hamstring stretch
Sit on the chair with one foot on the floor. Raise the other leg with your knee straight. Support your leg with your hands. Hold the position for 30 seconds. Repeat it with the other leg.