3 Essential Exercises To Help Aching Joints

With so many of us working in offices, in chairs that aren’t adjusted for our backs, in positions that harm us, it is understandable that we all ache a lot! Neck and shoulder pain, as well as knee pain and elbow pain, is a feeling that is all too common.

One of the ways you can relieve this pain is by strengthening the muscles around the joint so it is better supported, and by working in ways that don’t strain it. If you strain joints that are already hurting, well it may be game over.

Of course, if you have serious concerns you should always speak to a doctor or a physiotherapist to get your body back in whack, but here are 7 exercises you can do from anywhere, that will help you relieve the pain in your joints and stay fit.

1 Remember to Stretch
Whenever you are about to get your body moving, it is important to warm up with some gentle dynamic stretches. This is to get the blood flowing in your muscles and enable your muscles to work harder without tearing.

1. Stand with your feet about shoulder-width apart. Make sure your shoulders are straight, your core is engaged and you are standing evenly on the balls of your feet.
2. Take a deep breath and raise your arms slowly above your head from your sides. As they come together at the top of your head, exhale.
3. Moving from your core, begin to lean forward, until your hands are touching the ground, and your stomach is bridging over the ground. Keep your legs straight.
4. This stretch will target your back, your hamstrings, your calves, your shoulders and your neck. It is important that you keep your breaths deep and slow, and don’t make any sudden movements. The exercise should not hurt, but you should be able to feel it.

2 Building strength
Working on your muscle mass will help you to support your joints and aching parts, to make them ache less in the future. It will consolidate your internal strength and allow you to maintain a pain-free existence.

The seated knee-lift is a non-demanding exercise that will help you achieve that gradual build in strength, and improve your overall health.

1.Sit comfortably in a chair. Ensure your body is centered as before, with no crossed knees.
2. Place a resistance band around your legs. You should select one that is appropriate for the level you are working at.
3. Raise one leg slowly and repeatedly. Make sure you do equal numbers of reps on each leg for balance.
4. Once again, this exercise should not hurt excessively. If you find it does, then stop.

3 Stamina building
One of the leading causes of death in old age is cardiovascular disease. One way you can avoid this is by doing exercises that raise your heart rate regularly. Aerobic exercises that increase your need for oxygen, get your blood flowing and your heart pumping are essential.

Your aerobic exercise can be anything you enjoy. From skating to running, from swimming to cycling. Try to raise your heartbeat for at least 20 minutes a day. You will find you reap a lot of benefits from it alongside improved joint health, such as better sleep and a generally better mood.

Good luck, and happy new year!