Feb 25, 2025
Aarushi BhaduryCycling strengthens leg muscles and improves knee and hip mobility. Adjust seat height to minimize knee strain. Choose flat surfaces or gentle inclines for comfortable joint movement.
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Gentle stretching of all major muscle groups, such as hamstrings, quads, and shoulders, increases flexibility and reduces joint stiffness. Hold stretches for 20-30 seconds, avoiding bouncing.
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Gentle movements like arm circles, leg swings, and neck rotations maintain joint flexibility and reduce stiffness. Perform these exercises slowly and within a comfortable range.
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Resistance bands provide adjustable resistance, strengthening muscles surrounding joints. Leg lifts, shoulder rotations, and other banded exercises improve stability and support.
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Sitting upright, extend one leg straight, holding briefly. This strengthens quadriceps and improves knee joint stability, making it accessible for those with limited mobility.
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The water's buoyancy supports your weight, reducing joint stress. Swimming provides a full-body workout, enhancing flexibility and muscle strength without high impact, ideal for arthritis.
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Slow, flowing movements improve balance, coordination, and joint stability. Tai Chi promotes relaxation and reduces stress, benefiting overall joint health and mental well-being.
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Regular walks, even short ones, stimulate joint lubrication and strengthen supporting muscles. Aim for consistent, moderate-paced walks to improve circulation and reduce joint stiffness.
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Stand facing a wall, lean forward, and push back. This modified push-up strengthens upper body muscles and wrist joints, reducing stress on wrists and shoulders.
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Yoga poses enhance flexibility, balance, and joint range of motion. Gentle flows and stretches reduce stiffness and improve joint alignment. Focus on poses that build strength and stability.
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