In 2015, 15 million adults reported arthritis that caused severe joint pain. If you’re not already part of that statistic, are you on your way to it? In any case, as you age, you should pay more attention to how to keep joints healthy.
It starts with stretching. It can work wonders for your joint health and flexibility. To learn what stretches to do, check out this article.
Lunging Hip Flexor Stretch
Stretching is how you keep joints healthy. Work it out with the lunging hip flexor stretch. It loosens up your hips to prevent undue pressure on your knees.
Start by taking a knee. Put your opposite foot in front of you, with your front thigh parallel to the floor. Lean forward as you stretch your hip toward the floor. Squeeze your butt so that your hip flexor stretches more. Finally, switch sides and repeat the exercise.
Standing Quad Stretch
Move down your body a bit to your quads. Do a standing quad stretch by standing with your feet hip-width apart. Take your left ankle with your left hand and draw it toward your butt.
Keep your right hand by your side or raise it toward the ceiling. Feel the burn in your left quad. Hold that pose for 30 to 60 seconds. Then switch sides and repeat the stretch.
Move down your body even more to your calves with a calf stretch. Begin by standing facing a wall with one leg behind you and the other in front, slightly bent. Put your hands on the wall and push against it.
Keep your rear leg straight, with your heel planted on the floor. Feel the burn in your back leg’s calf as you hold the pose for 30 to 60 seconds. Switch legs and repeat.
The stretches don’t stop there. Give the side lunge a try. It works your adductors, your thighs’ inner muscles that stabilize your hips. Tight adductors destabilize your hips, pelvis, and knees.
Do a side lunge by lunging to one side while bending your knee and keeping your opposite leg straight. Keep your straight leg’s foot on the floor as much as possible.
Put your fingertips on the floor for balance if necessary. Feel your muscles relax in your inner thighs and hips. Hold it for 30 to 60 seconds then switch sides and repeat it.
Figure Four Stretch
Kick things up a notch with the advanced figure four stretch. It eases any tightness in your glutes. Tight glutes can make your quads vulnerable to excessive impact.
Knee pressure, back pain, and leg pain can result. Start the exercise by lying on your back.
Cross your right foot on top of your left quad. Bend your left knee. Hold the back of your left leg and pull it close to your chest.
Once you feel comfortably stretched, hold your pose for 30 to 60 seconds. Last, switch sides and repeat the position. To your joint health!
How To Keep Joints Healthy With Simple Moves
Learning how to keep joints healthy is pretty straightforward after all. Just do the stretches above and you’ll feel at least five years younger.
Maintaining healthy joints is essential. Now it’s a breeze too since you’ve read this article. For more simple, important guides to taking care of yourself, browse the Health section of the site.