Joints are some of the body parts that seem like they’re pretty resilient. They can take a lot of strain, so why would one need to worry about them? The truth is, in the long run, joints can get arthritis if they are not taken care of properly.
Because the joints are the connections between different body parts, they are directly responsible for transferring energy from one part to another. So, if the joints are stiff or have degenerated a little bit, it is likely that there will be some interference in energy flow.
In turn, this can lead to a degradation in health and wellness over time, so let’s cover the best exercises to keep your joints strong and avoid a visit to an orthopedic surgeon.
The Problem with Joints
For the joints to move correctly, an individual needs to keep them as supple as possible to prevent pain and discomfort. Unfortunately, when one is sedentary, the joints can get less flexible and start creaking and making noises. If one sits at a desk all day long, the neck and back are likely to feel the repercussions of slouching over a computer screen.
How do Joints Get Treated?
In addition to addressing the cause of joint problems (i.e., sitting in the same position for too long), one can also treat them by strengthening the muscles surrounding them. The following are some of the best exercises that can help with that:
1. Reverse Hyperextension
Lie face down on the floor with knees bent and feet flat on the ground. Push heels down to go into a prone position. Hold this position for at least eight seconds and then return to the starting posture. Repeating the procedure should be performed two to three times.
2. Wall Slides
Stand with the back legs against a wall and the feet parallel to the floor. Next, slide down to touch the hips on the toes and then return to starting position. Continue performing this movement at least three times daily for at least two weeks to see good results. Most people prefer to slide from the knee towards the butt, but you can also opt to slide down from the hips to the knees.
3. Seated Toe Touching
Sit on the edge of a chair at a 45-degree angle and hold the foot forward in front. Now move the toes back and forth without touching anything else. Repeat this movement 10 times every day for desirable results. Similarly, one can also perform it with the heels on the surface.
4. Standing Hamstring Curls
Stand about two inches away from a wall, holding on to it with both hands (to ensure the body doesn’t sag forward). Bend the legs and then bring them up to touch the ears. Slowly return to starting position and repeat this routine 10 times with each leg. To make things easier, one can start by standing with the feet against a wall, resting the back of the thighs on it. Afterward, they can slowly bring their knees up to their face.
5. Heel Walking
Ensure the legs are hip-width apart, so the knees are slightly bent. Now walk forwards for about ten steps and return backward for about 10 steps again to complete one set of this exercise. Repeat this process five times every day initially, then increase it to 10 times in a few days while following the routine. In a couple of weeks, one can increase it to 20 times, which is the standard number of repetitions for this exercise.
6. Wrist Roller Soak
Place the hands on a roller and make sure they are not close to one another. Now pull the hands outwards while gently arching the upper back. Repeat this exercise five times per day in a row to get better results. Getting optimum results from this exercise might take a couple of weeks.
7. Bodyweight Squats
Stand with feet shoulder-width apart, toes pointing forward, and arms at the torso’s sides. Now, slowly lower the body by bending the knees and then go back to starting position by raising back up. Repeat this process at least 10 times per day to see results promptly. This exercise can also be performed while holding dumbbells or kettlebells in both hands.
8. Calf Raises
Start this process by standing with feet close together and holding dumbbells over both shoulders. Now, bend the knees slightly and then push off the balls of the feet to raise the toes. Make sure you’re only using as much weight as you can control. Return to starting position and initially repeat this movement for at least five repetitions per day. For best results, do it twice daily for a couple of weeks.
This exercise is perfect for those who are experiencing back or joint pain. While swimming, the body is required to work differently. This results in better blood circulation, and some toxins get flushed out too, which can help relieve joint pain.
10. Side Bends with Crunches
Dip down so the shoulders touch the ground, and then pull them up towards the ears. Go to the right side and repeat this movement ten times while on that side. Next, tilt the left shoulder and repeat the movement on that side. Repeat this routine five times every day for the best results.
11. Seated Rows with Upright Rows
Set the back of a chair slightly higher than its seat and sit in it so that your hips are at 90 degrees to the ground. Now push up against a wall (your lower back should be touching it) and bend your elbows to raise your toes.
The elbows should be bent at a 90-degree angle, and the palms of your hands should face each other. Make sure to keep your shoulders down while pulling up. Once you’ve reached the desired position, slowly bring yourself back down again. Do this exercise at least ten times every day to get better results.
12. Chin Tucks with Jaw Openers
Pull your chin towards the chest and ensure it touches it before returning to starting position. It’s essential to keep the back of your head against the wall while doing this exercise. Repeat this process ten times daily, making sure to inhale while pulling the chin and exhale while letting it go.
How often Should These Exercises Be Performed?
These exercises can be performed as often as possible, but they should ideally be done at least times a day. A simple way would be to perform them at the end of every work day before one goes to bed.
Other Important Habits For Healthy Joints
These habits are vital in promoting healthy joints when done correctly:
1. Avoiding Smoking and Drinking Alcohol
Smoking and alcohol have adverse effects on the joints, so they should be avoided. The sooner these habits are abandoned, the better it is for the body. Smoking brings about inflammation of the joints and can eventually lead to osteoarthritis. So it’s vital to quit this bad habit.
2. Getting Enough Sleep
Sleep is essential in maintaining healthy joints, especially if one doesn’t get enough of it. One should get at least 8 hours of sleep every night to run, jump and perform other complicated movements without feeling pain in the joints or experiencing joint stiffness.
3. Eating Healthy
Eating healthy and balanced meals can help ensure the joints are working correctly. This is because when food passes through the digestive system, it provides nutrients that the body requires to keep the joints healthy.
The joints can become stiff and painful if not taken care of when one is young, which can lead to problems in the future. Therefore, it’s important to maintain healthy joints from the start. This can be done by using the correct exercises. Exercise will help increase flexibility and strength and promote joint mobility.