Join Support is important as joint pain is something that affects a lot of people across the world. Whilst it might not be the most painful experience for the majority of people, it can lead to long term problems such as weak joints and a higher risk of injury in general.
In this blog post, we’re going to be looking at the best exercises you can do for joint support. These exercises can be used in any exercise program and include a full range of motion exercises which helps the joints all over your body.
Joint Support Exercises
The exercises listed below are exercises which are designed to increase strength and flexibility in the joints and surrounding muscles & tissues.
We’re going to be highlighting two different types of exercises. Statutory movements such as stretching and bodyweight exercises, and movement exercises. These are all strengthening exercises which helps aid your joints and keep them strong.
Lunges are great for working your quads, glutes and hamstrings. It strengthens the lower leg and in turn relieves pressure on your joints and cartilage around it.
So how do you do a lunge? First up, you want to stall tall. Then you want to step forward until your leg reaches a 90-degree angle. Your other knee should be parallel to the ground and your other knee should not go further than your toes. Then you slowly want to lift yourself up to a starting position.
Do this 15 times on each leg.
Whilst the term leg raise may usually suggest that it only moves the joints in your legs, that’s untrue. Leg raises also activate both ab muscles which help your spine resist extension and improve your posture.
To do a leg raise, you first want to lie on your back with your legs straight and together. You then want to slowly lift your legs up to the ceiling whilst keeping them together – just until your bum slightly comes off the floor. Then slowly move your legs back down until they are slightly above the floor, and hold that position for a second then repeat.
Hamstring stretches not only stretch your hamstrings but also strengthen the front of your thigh and the joints in your leg.
You firstly want to lie on your back with your left knee bent and your left foot flat. You then want to bend your right leg and place your hands on your right thigh. Then, lift your leg in the air and try to straighten it to the best of your ability. You can then slowly use your hand to pull your leg towards your chest and hold for about 30 seconds. You should alternate these instructions for alternating different legs and repeat 2 or 3 times on each leg.
Whilst being called a chest stretch, it also helps increase the amount of flexibility and range of motion in the muscles around your shoulder joint and the joint itself.
This exercise is very simple. You want to bring your left arm across your chest then place it in the crease of your right elbow and hold for a minute. You then want to reverse for the other arm and do it 3-5 times.
You may think walking would actually cause stress on the joints, you’d be wrong. Walking is a low-impact exercise. According to creakyjoints, walking increases blood flow to your cartilage which helps it get the nutrients it needs. This then helps cushion the end of the bones in your joints as well as lubricating the joints which decreases the pain and stiffness. Walking helps you increase the range of motion in the joints in your legs and arms since you use the arms as a means of propulsion.
Swimming is an exercise that gets the heart raised but is considered a weightless exercise. Swimming.org says that around 90% of your body’s weight is supported by the water that you’re swimming in. The fact that you are exercising in a relatively weightless environment due to the support from the water means it helps overcome pain in the joints from exercise. Swimming is also a full-body workout which helps tone muscles around your joints across your body.
Weight lifting is a good way to strengthen the muscles around your joints as well as loosen up your joints and help you feel more free. Following a good strength, the program helps ease pain, stiffness and swelling also. You can train all muscles when lifting weights, meaning you have additional protection around your joints which means you can undertake high-impact exercises such as running in the long-term.
The Best Joint Support Supplements
Sometimes, you need a little extra help. Don’t worry, we have you covered with loads of high-quality products at SS Healthfoods.
Labrada Nutrition Elasti Joint
Labrada ElastiJoint is a powerful joint-support supplement. It is designed to help maintain healthy joint function, elasticity, and flexibility. ElastiJoint’s ingredients are what’s required to strengthen and rebuild joints.
Much like amino acids help the body rebuild muscle tissue. Ingredients in Labrada ElastiJoint have been proven to work. In fact, these ingredients are so powerful that people who have been suffering from osteoarthritis are now turning to these ingredients for relief.
Natrol Glucosamine Chondroitin MSM
Natrol Glucosamine Chondroitin MSM, 90 Capsules is a combination of Glucosamine and Methylsulfonylmethane (MSM), designed to help support healthy joints and connective tissue.
Glucosamine is a vital building block for joints and cartilage that helps ease joint discomfort. Glucosamine is most often used to ease joint pain caused by arthritis or osteoarthritis.
MSM is an organic compound naturally found within all cells of the human body and present in some foods and beverages. MSM is most often used to treat pain and swelling of the joints by increasing the elasticity and flexibility of joint tissue.
Swanson Herbal Joint Care 60 caps
Swanson Herbal Joint Care comes in a 60 capsule tub and it’s a full spectrum joint care supplement. It features the popular herb, Ayurvedic. Ayurvedic is a world-renowned herb which is known for the benefits it has on your joints.
Herbal Joint Care also has no unnecessary processing and solvents. It is also combined with Boswellia, Cat’s Claw & White Willow Bark to have the full spectrum of joint care you deserve.