exercise to increase cardiovascular strength without adding extra wear and tear to your joints.
3. Yoga
Yoga benefits the joints by improving flexibility, cardiovascular endurance, and joint stability. By holding strenuous poses, the muscles around the joints become strong, providing needed cushion and support for your joints. Many popular yoga routines are great for knee pain, lower back pain, shoulder pain, and ankle pain.
4. Weight Training
Weight training keeps your muscles strong and helps with joint stability. When lifting weights, use proper form, starting with low weights and higher repetitions for joint safety. Before starting a weight training routine, you should seek the advice of a professional to help you develop an optimal program.
5. Single-leg squats
Single-leg squats help to strengthen the hamstrings, glutes, and quads. The balance aspect of single-leg squats helps stabilize the ankle joints while strengthening the hamstrings, glutes, and quads helps support the knee joints.
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6. Back extensions
Back extensions help to improve lower back flexibility and strength.
7. Powerwalking
Powerwalking is a low-impact exercise that burns calories, improves cardiovascular strength, and has a low risk of injury. Older adults and those with previous joint injuries should consider powerwalking before attempting the more rigorous exercises on this list.
8. RDL’s (Romanian Deadlifts)
RDL’s help to strengthen and stretch the lower back and hamstrings. Many lower back pains and tweaks can be solved by strengthening the muscles that surround the lower spine.
Before attempting Romanian Deadlifts, consider wearing a belt and ALWAYS practice proper form. To prevent injury or aggravation, use a weight that suits your strength level.
9. Ankle Alphabets
Ankle alphabets are performed by tracing out the letters of the alphabet with your foot.
Move your ankle as if you were drawing capital letters and go through the entire alphabet to improve ankle strength and flexibility.
10. Child’s Pose
Child’s pose is a great exercise for shoulder and lower back flexibility. By loosening the joints in the shoulders, you protect the joints from susceptibility to injury.