| Following an incorrect exercise technique could | | | | joints to release any built-up tension. Stretch each |
| actually hurt your joints and muscles rather than | | | | joint as much as you can, slowly and hold the |
| strengthen them. While exercise does help to | | | | stretch for 10 to 30 seconds. Don’t bounce |
| stimulate healthy functions required to maintain | | | | during a stretch. Bouncing can lead to injury. |
| joint health, exercise performed the wrong way | | | | Stretching helps promote joint support stimulating |
| could do more harm than good, experts say. How | | | | lubrication and building up flexibility. It helps |
| can you protect your joints while exercising? | | | | promote muscle and joint relief. Many experts |
| Let’s take a look: | | | | recommend that you stretch your joints to the |
| - As any doctor will tell you. Before beginning your | | | | maximum range of motion at least twice or even |
| exercise routine, it is important to warm up your | | | | thrice a day. |
| muscles. Warming up helps promote healthy | | | | - If you suffer from joint pain, you should cool |
| circulation and can provide muscle and joint relief. | | | | off joints by applying ice packs to joints that are |
| Muscles become less rigid and cooperate more | | | | prone to swell or pain. The cold pack will arrest |
| smoothly with exercise movements. Doctors | | | | any inflammation and provide muscle and joint |
| advise exercisers warm up to protect joints and | | | | relief. |
| muscles against injury during exercise. You could | | | | - A good posture is important not only during the |
| begin with 3 to 5 minutes of light jogging in place, | | | | day but also as you exercise. Many don’t |
| or you could warm up with a hot bath just before | | | | realize the importance of a good posture and how |
| your exercise regimen. To promote muscle and | | | | it plays a vital role in joint support and |
| joint relief, a good 10 minutes of warm-up time is | | | | maintenance. If you sit for long hours at a |
| recommended. | | | | computer, make sure you have good back |
| - If your body is not used to exercise, begin with | | | | support and your elbows are resting comfortably |
| slow movements. Don’t “force” a | | | | in proper alignment to the table. Standing for long |
| muscle or push too hard. All your movements | | | | hours, in a slouched position, can injure the |
| should be comfortable, albeit you may experience | | | | shoulder joints and neck. Conversely, a good |
| slight pain as you use muscles that have not been | | | | posture will help to promote muscle and joint |
| used before. Maintain a comfortable balance. | | | | relief. |
| - Don’t exercise the same joints or follow a | | | | - If you have injured a joint or a muscle, give it |
| routine exercise pattern. Exercising the same joint | | | | some time to heal before exercising it again. |
| repeatedly may lead to injury of joint. For | | | | It’s important to allow an injured joint to rest. |
| instance, if you play tennis as a hobby and as a | | | | Putting pressure on it and undue stress is likely to |
| form of exercise, your elbow, knees and shoulder | | | | intensify the injury. Some people take a painkiller |
| may suffer injury due to repeated use. | | | | for muscle and joint relief and carry on exercising |
| - Combine a variety of exercises for optimal joint | | | | which is not advisable at all. |
| support. This helps to ensure that you are | | | | - Don’t overdo any exercise regimen. In an |
| exercising all your muscles, and not just a few. | | | | attempt to build more muscle, more quickly, |
| You may want to delegate a day for each | | | | some people overdo their exercise and this could |
| exercise routine. Say you do aerobics one day in | | | | have harmful consequences on muscles and joints. |
| a week, swimming the next day, yoga on | | | | - You should also consider nutritional |
| another day, strength training or Pilates on other | | | | supplementation to help your body support |
| days. All your exercise should be low-impact or | | | | healthy joints. Joints need nutrients like |
| no-impact to protect your joints from overuse | | | | glucosamine sulfate, hyal joint, Interhealth collagen |
| stress and the likelihood of injury. | | | | type II. These nutrients are naturally found in |
| - Bending forward slowly helps to loosen the | | | | joints and help maintain healthy joint functions. |
| lumbar. It stimulates lubrication in the spinal cord. | | | | Introducing them into your diet in the form of |
| You should bend slowly and only as much as your | | | | joint supplements can help to nourish joints. |
| body allows you to bend without feeling any | | | | Targeted joint nutrition assists the body’s |
| discomfort. You should be able to experience | | | | natural ability to repair joints and maintain joint |
| immediate muscle and joint relief. The more you | | | | flexibility and mobility. Herbs like boswellin and |
| practice this, the more your back will loosen up | | | | white willow bark help to provide muscle and joint |
| and less likely to give you backache. | | | | relief. |
| - After you complete your exercise regimen, | | | | The next time you exercise, remember to |
| remember to cool off your joints and muscles. | | | | provide joint support through nutritional |
| After working hard, they need a little pampering. | | | | supplementation and through a daily low-impact |
| It’s a good idea to stretch your muscles and | | | | exercise program, done the right way! |