5 stretches to help prevent joint pain
Do you suffer from joint pain? You’re not alone. According to the Centers for Disease Control, chronic joint pain, arthritis and osteoporosis continue to increase among the aging population. Research shows that 1/3 of Americans suffer with joint pain, and this number continues to increase. But don’t sit back and be a victim. There are steps you can take today to prevent joint pain.
Here are five stretches you can do right at home to help build stronger muscles and decrease your risk of joint pain:
- Single Leg Stretch: By doing this stretch, you will be able to strengthen your muscles around the knee. This will help support your needs as you walk or bend, which will help prevent knee pain.
How to: Hold onto the back of a chair in order to ensure good balance. With both your feet shoulder-width apart, put all your weight onto one foot as you lift your opposite leg. Hold the position for 30 seconds.
- Wall Quad Stretch: Try a stretch that targets the ankles, shins, quads, knees and the front of the foot. With the wall quad stretch, you’re able to build strength multiple muscles at once. Plus, you can do this stretch anywhere, as long as you have a wall.
How to: Get in the lunge position with your back up against a wall. Instead of having your back foot flat on the ground, lift it up with your toes up against the wall. The closer your knee is to the wall, the greater the stretch you’ll get.
- Doorway Stretch: The rotator cuff is oftentimes the root of shoulder pain and injury. So it’s important to help strengthen this area of your body in order to prevent future shoulder injury.
How to: Find an open doorway. Place both arms against the walls on both sides of the door with your shoulders and elbows at 90 degrees. Take a step through the door to feel a stretch through the front of your shoulders and chest. Hold this for 30 seconds and repeat.
- Superman Stretch: When you do the superman stretch, you are strengthening the sacroiliac joint. This will help you strengthen joints in this area and prevent lower back pain.
How to: Lie face-down on the ground. Keep your arms and legs stretched out on the ground at rest position. Then raise your arms and legs two inches off the ground using your abdominal muscles and lower back strength. Hold the position for 10 seconds then release.
- Hamstring Stretch: Did you know your hamstrings can affect your knees? Strengthening your hamstrings can help prevent pain and discomfort that come from your hamstring muscles.
How to: Lie on your back with your left leg on the ground. Use a resistance band to lift up your right leg into the air, then contract and relax your foot while it is in the air. Then switch legs and repeat with the same stretch.
Do you suffer from severe joint pain? Talk to your doctor about physical therapy. The comprehensive rehabilitation program at Straith Hospital offers up to three hours of therapy a day for seniors who want to strengthen their independence and enjoy a better quality of life. Learn how our team of physical and occupational therapists can help you today at (248) 357-3360.