Joint health is essential to maintain mobility, strength and quality of life in general. Healthy, flexible joints allow you to move easily, reduce the risk of injury and maintain long-term activity.
There are some exercises that are good for joints and strengthen surrounding muscles. By improving blood circulation and keeping your muscles active, it will create a protective buffer for joints, reducing stress and discomfort.
1. Raise your knees while sitting
This exercise strengthens the hip flexors and improves mobility in the knee joint, which is essential for walking, running and standing up from a sitting position. By keeping your hips healthy and flexible, you will reduce pressure on your knees and prevent stiffness caused by sitting for long periods of time.
Sit directly on a chair with your feet flat on the floor. Tighten your core and lift one knee toward your chest. Lower down controllably and repeat on the other side. Do 12 reps on each leg.
2. Bridge pose
This exercise helps strengthen the hips and lower back, while reducing stress on the knees. Strong glutes help stabilize pelvis, ensure proper connection of hips and knees, help prevent joint pain and discomfort. This move also promotes hip mobility, which is important for overall lower body function.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press into your heels to lift your hips up toward the ceiling. Tighten your glutes and hold for a second before lowering. Do 15 reps.
3. Shoulder rotation
Shoulder mobility is essential for daily tasks such as lifting and carrying objects. This simple exercise helps relieve tension, improve range of motion, and lubricate the shoulder joints. This exercise is especially beneficial for people with stiff joints due to prolonged sitting or poor posture.
Stand or sit up straight and release your arms along your torso. Slowly rotate your shoulders forward in a circular motion. After 10 reps, change direction and rotate back for 10 reps.
4. Standing on your heels
This exercise helps strengthen the calves and ankles, while improving blood circulation in the leg. Heel Standing Exercises help prevent Achilles tendon stiffness and keep the joints in your feet and ankles healthy.
This exercise also enhances balance and stability, making daily movements easier and more manageable.
Stand with your feet hip-width apart. Slowly stand up with your footrest, raising your heels as high as you can. Lower yourself down in a controlled manner. Do 15 reps.
