Say goodbye to stiff joints with these 4 easy exercises
The following joint-friendly workout strengthens and stabilizes without harming sensitive spots on your body.
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Are your joints jolly? As we age, exercises that once seemed to be easy can cause discomfort for days.
Your body is like a car; it’s happiest when the machinery under the hood is well-lubricated and aligned. And yet, many of us ignore the signs and symptoms of wear and tear, continuing to cruise through a blinking brake light until things start to break down.
If your joints are starting to sound like the floorboards of the Betsy Ross House, it’s time to revamp and restructure your routine to include more low-impact movements. The following joint-friendly workout strengthens and stabilizes without harming sensitive spots on your body.
You will need a resistance band or light weights for this circuit. For best results, repeat this circuit three times, twice a week. You don’t have to work your body to the bone to stay in great shape.
Hard core
Start on all fours with your shoulders aligned above your wrists and hips above knees. If you suffer from sore knees, place a towel beneath them for support.
With an active core and neutral neck and spine, simultaneously lift your right arm and left leg. Try to avoid rocking at your knees or hips.
Once you feel steady, pull your right elbow and left knee in toward each other. Squeeze your abs for two counts then extend your arm and leg back out. Complete 10 reps then repeat on the opposite side.
Get a leg up
Begin on your back with your feet planted hip-width apart on the ground. Extend your arms, palm side down, to the sides of your body. Extend your right leg straight, making sure your knees are even in height.
With your body weight in your left heel, push through your heel and palms to elevate your hips until your body forms a straight line.
Squeeze your glutes for two counts then release, lowering your hips about an inch or two off the ground. Repeat 20 times then switch legs.
Shoulder boulders
Securely wrap one end of your resistance band around a sturdy object such as a railing, bed post or door knob.
Holding the opposite end of the band in your right hand, take several steps away from the fixed object. Your right arm should be bent at a 90-degree angle with your inner forearm, resting near your ribs. Keep your elbow firm against your ribs throughout the entire exercise.
Stand with feet hip-width apart, shoulders back and core engaged as you slowly rotate your forearm until your fist is in front of your body. Hold for two counts then release back to the starting position. For this movement to be effective, the resistance band must remain taut. Repeat 10 times, then switch arms.
Cop a squat
For beginners:
Stand near a wall for balance, and position your feet hip-width apart.
With your gaze forward, chest up and shoulders stacked over your hips, take a step back with your right foot and lower your body into a lunge. Your front knee should be aligned above your ankle and not extending past your toes.
Hold for two counts then push through your left heel, returning to the starting standing stance. Repeat 10 times.
Advanced exercise
Begin in the same position with feet hip-width apart, eyes forward, chest up and shoulders over hips.
Carefully step forward with your right foot, lowering your body into a lunge. Remember to keep an eye on alignment, not allowing your knee to extend past your toes.
Push through your right heel to lift your body and with your left foot, walk into another lunge. Continue this walking lunge sequence for 20 total repetitions.
Ashley Blake Greenblatt, ACE-CPT, is a certified personal trainer and wellness coach with a focus on movement and mindfulness. To learn more, visit ashleyblakefitness.com.