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Regular  exercise  is one of the best things what you can do for your health. exercise  has numerous health benefits, here we are dealing with exercises which we can adopt for minimizing or preventing  joint pains.

 

 

1.Walking

Walking is one of the best and easy to do exercise which one can incorporate in our daily life style. walking daily for 30 minutes for 5 days in a week will helps in strengthening your leg muscles, increases the bone density and also helps in reducing the weight.

 

 

2.Cycling

Health benefits of cycling include strengthening and muscle toning of the lower extremities, it is also an overall physical workout and involves almost every movement of the body.

 

3.Swimming

Swimming will help you in building stronger muscles minus the harsh impact on bones and joints. arthritis foundation suggests that stretching and strengthening muscles in pool brings on quick relief.

 

4.Neck Isometrics

Neck pain is one of the most common condition which is encountered in day to day practice because of sedentary life style. These exercises helps in strengthening the muscles of the neck, and can be done practically anywhere, anytime.

 

5.Pelvic Bridging

Pelvic bridging is an easy to do exercise which will strengthen your muscles, it will help in strengthening the back muscles, thigh muscles ,abdominal muscles and gluteal muscles simultaneously,8-10 repetitions can be done every day.

 

6.Back extension

These extension exercises are used to strengthen the muscles of the back which will in turn minimize the likelihood of injury.8-10 repetitions of the these exercises will help.

 

7.Single leg raising exercises

These exercises will help in strengthening the lower abdominal muscles, low back muscles and the thigh muscles,10 repetitions on each side should be done.

 

8.Squats

Primarily known as a leg strengthening exercise, but is also a whole body workout it helps in burning the calories and tones your abdomen and back muscles.

 

9.Plank

Plank is one of the best core strengthening exercise one can do. It  is also an safe exercise as body is maintained in neutral position and it strengthens the shoulder, arms ,upper back ,lower back, abdomen and thigh muscles simultaneously.

 

 

10.Side planks

Side planks is also a core building exercise which not only builds strength in the shoulder, back and abdominal muscles it also helps in improving the flexibility .

 

These exercises when done 4 times a week will prevent or minimize your chances of getting Joint Pains in future.



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