Various forms of exercise can benefit joint health, from isolation exercises that focus on specific joints to compound exercises that work multiple joints at once. Low-impact exercise like swimming can also be helpful, and physical therapy can provide targeted exercises for joint stabilization.
Healthy joints are important for people of all ages and levels of physical conditions, from young athletes in their prime to older adults with arthritis, and a number of forms of exercise are beneficial to joints. The types of joint exercises vary widely, from focused exercises that are designed to improve the condition of specific joints to more general exercises that promote joint health. Many joint exercises can be done at home without any special equipment, and are easy to learn and integrate into your day.
In isolation exercises, a specific muscle or joint group is worked. Isolation exercises can be used to build strength and flexibility in the joints, and to build muscle tone in the surrounding area. These exercises can be performed in various ways; Yoga, Pilates, and weight lifting, for example, can be used for joint isolation exercises. For people with weak joints, even lifting a light weight under the supervision of a physical therapist or personal trainer can significantly improve fitness.
Compound or multi-joint exercises are designed to work multiple joints at once. Various forms of exercise work multiple joints together, and people can also do joint-focused exercises that are designed to benefit groups of joints. Some people enjoy this option to work their joints because it helps them exercise more efficiently.
Low-impact exercise, such as light aerobics and swimming, can also be beneficial for joints, although it’s not necessarily specifically promoted as a form of joint exercise. This form of exercise helps joints grow stronger and more flexible, and supports cardiovascular and muscular health. For people with painful joints, swimming is a great option, as it relieves pressure on the joints during exercise.
In isometric joint exercises, the exercise is static, with no visible muscle movement, but the muscles and joints are still being exercised. A classic example of an isometric joint exercise is a cross-chest handclasp, in which the hands are joined with palms facing each other, brought together, and held for five to 15 seconds before briefly releasing so that the exercise can be repeated. . Isometric exercises gently build strength without stressing the joints, and can be a great option for people with painful joint conditions who find other forms of exercise difficult or unpleasant.
Exercises to improve joint function can also be part of physical therapy. Physical therapists are especially skilled at joint stabilization exercises designed to help people feel more stable. People with arthritis can benefit from such exercises, as can people recovering from a stroke who feel unsteady while walking. Physical therapists can also make recommendations for exercises to do at home.
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