Health of joints – an important factor that allows you to lead an active lifestyle without experiencing pain. However, with age, the cartilaginous component of the – elastic tissue located between the joints, which prevents friction of the bones, – is gradually destroyed. As a result, the joints of the hip, arms and knees lose their ability to absorb shock.
The pain and discomfort associated with such age-related features makes it much more difficult or impossible to maintain an active lifestyle. To prevent or at least delay this unpleasant process, estet-portal.com offers you simple joint health exercises that anyone can easily do at home.
Health of the joints will be extended by 8 simple home exercises
Despite the fact that the destruction of the cartilaginous component of the joints – A natural part of the aging process, exercise and proper nutrition can slow down this degenerative process. For example, glucosamine and chondroitin are found in cartilage, so replenishing these nutrients can help reduce discomfort for many. However, movement plays an equally important role in joint health.
Moderate activity such as walking, swimming or cycling for 30-45 minutes 5 times a week will help promote joint and cartilage health.
There are some great exercises that can fit into anyone's regimen and help keep the joints mobile and flexible.
1. Mini Squat
For the convenience of doing squats, you can take, say, the sink in the kitchen. Slowly bend your knees as if you are going to sit on a chair, push your buttocks back and keep your chest straight.
Repeat 3 x 10 times.
2. Heel pull
Take a rolled up towel or belt and sit upright on the bed. Bend one leg at the knee with a towel, begin to slowly pull the heel towards the buttocks. Hold at the end point for a couple of seconds, slowly straighten your leg.
Repeat 3 x 10 times.
3. Hip Abduction
Lie on your side. Bend the lower leg at the knee. Raise your upper leg about 30 cm above the ground and slowly lower it down. Make sure the hips don't roll back and the top leg is lifted directly over the bottom.
4. Bridges
Lie on your back with your legs bent. Slowly lift your buttocks and tighten them at the top. Hold for 3-5 seconds, slowly return to the PI.
5. Leg swing
Sit on a chair or on the edge of the bed with both legs hanging down. Slowly straighten one leg, contracting the quadriceps. Hold the top position for 2-5 seconds and slowly lower your leg.
To be performed 3 x 10 times.
6. Straight Leg Raise
Lie on a flat surface with one leg bent at the knee and the other leg straight. Tighten your quadriceps and slowly raise your straight leg to the level of the knee of the bent leg. Slowly lower your leg back to the starting position.
It is necessary to repeat the exercise 3 x 10 times.
7. Clam shell
Lie on your side. Bend both legs at the knees. Keeping your feet together, slowly raise your top knee and lower it just as slowly. Repeat 3 x 10 times on each side.
8. Ball exercise
Lie on your back with both knees bent. Grab a ball or pillow between your knees. Slowly bring your knees together and hold them in this position for 3-5 seconds.
Repeat 3 x 10 times.
Attention! For people with joint diseases, estet-portal.com strongly recommends that you consult with your doctor before doing any exercises.
Otherwise, we hope that the above exercises will help your joints work long and efficiently. Remember – joint health is in your hands!
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