It’s easy to overdo ourselves, when we’re trying to get fit. What can show some compelling results is obsessing over diet and rigorous workouts !! Without the recovery time, they are no good.
Similarly, not all workouts are as power-packed and satisfying as a deadlift, but they’re no good if your joints or knees are hurt.
Your joints only become weaker with time, resulting in a more number of injuries, if not taken care of. Don’t be down. We are just changing our view point to focus on the positive side. It is the practice of focusing on the good in any given situation, so how to benefit from positive thinking. Here, right workout is a temperamental and actionable attitude that focuses on the good and expects results.
To get your joints bulletproof, to reduce overall body pain and to prevent workout injuries, incorporate these 3 exercises as suggested by Business Enhancement Expert, Hirav Shah into your routine!
Table of Contents
1. Step Up
Why : As they activate the muscle groups of your lower body, step-ups are good for leg strength. From any sort of unsettling pain and sensations, they teach you to balance while relieving your knees.
How : Hold a handle for balance if you need or for support, place one of your hands on a wall. On the stepper, place one foot. Bending it to a 90-degree angle, raise your other leg.
Hold for two seconds before returning to the ground. And repeating from the other end.
Add a toe tap to each rep, if you wish to make it more challenging,
2. Reverse Hyper (Back Extension)
Why : The lazy glute muscles are activated by this glute extension, relieving pressure off back muscles and joints. If you have a back injury, avoid this one.
How : Get a Swiss ball. Lie on it, face down.
Ensure your body’s upper part is supported.
And along the ball’s edge, your hip crease is aligned. Flex your legs and toes.
Squeeze your bum. Raise them together. Yes, so they’re in line with your trunk or torso. On the ground, put forearms. Squeeze and hold. For up to 5 to 7 seconds. Further, lower your both legs. How? Yes, without letting your feet come totally to the floor. each leg, 10 reps.
3. Resistance Band Shoulder Press
Why : Shoulder presses focus on your upper back and shoulder muscles. It’s good to strengthen them. This can help relieve the pressure from joints.
How : With the band wrapped underneath your thighs, start in a seated position.
Take the band’s one side in each hand. Bring your hands on chest’s either side of your chest. Brace your core. Your chest got to be expanded. Your back got to be kept straight.
Raise your hands above the head’s crown.
Try to get your hands touching. Do it smoothly. Do it slowly. Be at a certain ease.
If it feels too easy and light, instead of the band, switch to dumbbells.
The Bottomline
As you grow older, exercises for joint or knee pain should be a part of your workout, as they form the foundation of your strength. The injuries will only multiply, if your joints are not aligned with the weights you are lifting.
So, only focus…no hocus-pocus, Concludes Hirav Shah, Business Transformation Leader.
Frequently Asked Questions
What are the Seven Best Types of Stretching ?
- Static Stretching
- Dynamic Stretching
- Active Stretching
- Ballistic Stretching
- Myofascial Release
- Proprioceptive Neuromuscular Facilitation (PNF)
- Functional Stretching
What are arm stretches called?
Triceps stretches
Who are the fittest Indian cricketers right now ?
Hardik Pandya, Rishabh Pant, Ravindra Jadeja, Manish Pandey and Virat Kohli.
Who are the most unfit Indian cricketers right now ?
R. Ashwin, Saurabh Tiwary and Kedar Jadhav
