Joint health is essential to maintain the normal range of motion and joint flexibility. With age and mostly with a sedentary lifestyle, the movement of joints becomes restricted. This leads to a number of ailments, which may have life-long repercussions. The joints also become weak and susceptible to injuries. This makes it necessary to regularly do joint exercises. Exercises of the joints also help to delay the onset of joint problems such as arthritis, gout, joint stiffness, and so on.
Along with joint exercises, it is essential to wear proper supportive shoes. Also, indulge in warm up and cool down exercises before starting the joint exercises so that you avoid straining to keep the joints strong and healthy. Here are a few easy and simple joint exercises to stay healthy and fit.
- Balancing on one leg
Stand with your feet apart at shoulder-width. Shift the entire body weight to one leg and do not lock the knee joint while doing this. Lift the other leg by bending at the knee. Hold this position for about 30 seconds. You can take the support of a chair while doing this joint exercise. This exercise strengthens the joints and muscles of the knees. If you want to increase the difficulty level of the exercise, do it on a balance board.
- Superman exercise
This exercise helps to increase the strength of the sacroiliac joint. This joint is often responsible for frequent lower back pain. To do this exercise, lie down on your stomach on a hard flat surface. Stretch your arms straight in front of you. Stretch out your legs straight. Try to lift your arms and legs a couple of inches from the ground using the strength of your lower back and abdominal muscles. Do not bend the knees and elbows. Hold this position for about ten seconds.
Squats not only strengthen joints but also help to shape muscles of the lower back and legs. Squats also help to improve the range of motion of the joints. With toes pointing straight ahead, stand with your feet apart at shoulder-width. Stretch out your hands and keep them straight ahead. With your back straight, lower yourself from your hips and knees. Lower your body till your thighs are parallel to the surface. Hold this position for a couple of seconds. Taking the support of the balls of your feet, raise yourself to a standing position. To avoid injury and to ensure that the exercise is effective, keep your knees aligned with your toes as you do the squats.