From the age of 30, we begin to lose bone mass and this is often reflected in the increasing frequency of joint pain and weakness that occurs as we grow older. However, osteoporosis and debilitating joint pain does not have to be an inevitable part of the aging process. Eating a healthy diet and regular exercise can play a significant role in slowing down bone loss and keeping your joints strong.
The following movements will help strengthen your joints:
Standing on one leg: While standing with your feet slightly apart, shift your weight onto one foot without locking your knee. Raise the other leg off the ground and try to hold the position for about 30 seconds. This movement strengthens the stabilizing muscles of your ankle and knee.
Rotator cuff exercises: Strengthening the rotator cuff muscles will help keep your shoulder injury free. The following exercises should be done using a cable machine.
- Arm raise to the side: Raise your arm slowly about 30 degrees to the front of your side with your thumbs upwards. Don’t raise your arm more than 60 degrees (shoulder level would be 90 degrees).
- Internal rotation: Stand sideways to the cable machine. Grasp the cable with the hand closest to the machine. Keeping your elbow close to your side and your forearm at 90 degrees to the upper arm, rotate your shoulder to bring your hand towards your belly.
- External rotation: Standing in the same position, grasp the pulley with the hand that is away from the machine and rotate your shoulder to move your hand away from your body.
The last 2 exercises can also be done with a TheraBand by hooking one end of the TheraBand to a doorknob. Perform these movements about 8-12 times.
Superman exercise: Lie face down on the ground with your arms stretched out in front and your legs stretched out behind you. Try to lift your arms and legs off the floor and hold the position for about 10 seconds. This movement strengthens the sacroiliac joint, which is a frequent cause of lower back pain.
Double leg bridge: Lie on your back with your knees bent and your arms at your side. Exhale as you lift your hips and hold the position for a second. Do about 3 sets of 15 to 20 repetitions. This movement strengthens the muscles and joints in your hips and legs.
Squat: Stand with your feet about shoulder width apart and pointing straight ahead. With your back straight, lower yourself by bending your hips and knees until your thighs are parallel to the floor. Then return to the original position. Perform 8-12 repetitions.
NewportCare Medical Group is a comprehensive specialty group located in Newport Beach, California offering a wide range of services ranging from conservative and non-operative treatments to advanced and minimally invasive surgical procedures for patients with musculoskeletal problems in the Newport Beach and Orange County areas of California.
