How can I keep my joints healthy?


How can I keep my joints healthy?


When it comes to healthy joints, there are a few key things you can do to help promote mobility and reduce the risk of arthritis. One of the most important things you can do is exercise regularly. Many doctors will have different ideas, medications, supplements they recommend, and there is a wide variety of treatment plans they offer.   The one consistent thing that doctors all agree on to ensure that your joints stay healthy is to prescribe regular exercise. 




Staying mobile and flexible is to participate in a variety of movements that target different parts of your body.  Yoga is key for this.  But not just any type of yoga, a lot of yoga, especially if it is taught by young teachers who have little experience of an older population, is taught in a way that might be too painful or dangerous for older people who suffer from arthritis.  Unfortunately, this is why many people who could greatly benefit from yoga tend to avoid it. 

There are many knee arthritis exercises out there, so it's important to a sequence that is comfortable for you. While many people think that incorporating stretches into your routine is important, what is more important is the proper alignment and understanding of the joints as part of a whole body system.  I actually never use the word stretch in my teaching as people tend to over extend, when what their joints need is more time and pressure. 



We tend to become very reductionist in our view of the body, thinking of one area as being responsible for all the dysfunction or pain we experience in that area. This isn't always the case, and our entire body system is involved in causing problems. By following a proper yoga program that targets all of your joints, you can help to reduce joint pain and improve your overall health. 

In order to reduce pain and improve range of motion you can try these two knee arthritis yoga sequences:

Leg lifts: This is a great exercise to help improve knee range of motion and strength. Start by lying down on your back both knees bent and feet flat on the floor.  Then keep one foot on the ground and have with one leg lifted into the air. Hold the position for a few seconds, and gradually build the length of your hold.  Repeat on the other side.  There are two key components of this pose.  Do not stretch the hamstrings.  Keep the knees together, so the lifted leg will not go higher than about 45 degrees to the floor.  Really work on extending the back of the knee.  And flexing the ankle.  The longer the hold, the more you expose the tightness and restrictions in the joints - which is what you want.  But don't struggle.  Instead build up over time. 




Bridge: Lie on your back on the floor with your legs bent and feet flat on the ground, hips and shoulders off the ground. Drive your heels into the ground, lifting your torso and pelvis into the air. Hold for a few seconds, then lower yourself back to the ground.

Avoid :
Squats: although this can strengthen the quadriceps muscles, if the knee or hip joint is sore or inflamed it can put too much pressure on the knee itself.  
Additionally, make sure to take regular breaks from exercise so that your joints have time to recover.

You can also do the following: 

Walking: Walking is a great way to improve your overall cardiovascular health, but it can also help to reduce joint pain. Start by walking at a slow pace for 3-5 minutes then gradually increase the pace as you become more comfortable.

Hot baths: A hot bath can help relieve tension and fatigue, which can lead to joint pain. Add Epsom salts or chamomile tea before taking a bath for added benefits.

Massage: A massage can be especially beneficial in reducing joint pain and inflammation.

Diet:  There is a lot of information about inflamation in the joints and how to reduce it with an anti-inflamatory diet.  Eliminating sugar, wheat, dairy and alcohol can be complete game changers for many people. 

If you would like to try more exercises to help with any joint pain you maybe suffering from go to www.kathywhiteyoga.com and sign up for my free guide The Joint Renewal System(TM) and join a class by signing up here: https://www.momoyoga.com/kathy-white-yoga/teacher-profile

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