Because you know that stable joints means living with more.
More mobility, more balance, more living life to the fullest.
Having stable joints is about being steady on your feet whether you’re walking a golf course or walking through the grocery store.
It’s about knowing you can lift, bend, and reach so that you’re able to keep up with the activities of daily living and stay independent.
In fact, joint stability, balance, and mobility are intricately linked. So much so that you can’t talk about one without talking about the other two.
In other words, having stable joints really is about so much more than just stability. But here’s the twist - joint stability is also about living with less.
Less pain. Less fear of falling. Less stiffness. Less isolation.
So give these six exercises a try to increase stability, balance, and mobility.
The Walking Exercises
For many people, walking is an unconscious act. You don’t even think about doing it. But walking mindfully, in specific ways, can help improve your joints with stability while hardly changing your daily routine.
Long Strides. Pay attention to how long your stride is when you walk, especially during planned exercise time. Focus on lengthening your stride, so your leg is extended, rather than shuffling or taking a close step. Make sure you lift your feet and plant your heel when you step. Are you swinging the opposite arm when you walk? If you are, good! If not, be aware and get your shoulders moving. These deliberate motions may feel awkward at first, but they really will help improve hip, shoulder, knee, and ankle stability.
Tandem Walking. Tandem means in a row, or one following the other. In this case, your feet should be in a row. You may have heard this referred to as “heel-toe walking.” Whatever you call it, it’s great for improving knee stability and balance. Stand as you normally do, then put your left foot directly in front of your right foot, so your left heel is in contact with your right toe. Take the next step so that your right heel is in contact with your left toe. If necessary, keep a hand on the wall or practice this step alongside a counter you can hold onto while your balance improves.
Water Walking. Interestingly enough, water walking is good for people who need extra help with their balance and for people who already have good balance and want to really take it up a notch. The water makes you more buoyant, so you’re less likely to fall, and is less painful on achy joints. At the same time, it adds resistance, so your muscles have to work differently. So no matter what level you’re on when it comes to stability and balance, finding a pool to walk in could be helpful. If you need to, be sure to hold on to the edge of the pool for added support.
The Standing Exercises
It’s important to work on joint stability when you’re at home, too – plus it’s easy! Any of these exercises can be done while you’re watching television in the evenings.
Calf Raises. This exercise has several levels of difficulty, so be sure to start where you’re most comfortable. It’s good for balance and ankle stability.
Beginning: Stand with your feet shoulder width apart. Come up onto the toes of your right foot, using your left foot only to maintain balance. Most of your weight should be on your right toes. Hold for a few seconds, then lower your right heel. Repeat with the left foot.
Intermediate: Stand with your feet shoulder width apart. Lift up onto both toes. Touch the wall or the back of a chair if you need help maintaining your balance. Hold for a few seconds then lower your heels. Repeat.
Advanced: Stand on a step with your heels below the edge. Lift up onto your toes and hold for a few seconds. Lower your heels back into starting position. Repeat. Note: you can perform this one heel at a time, the same way you did in the beginning stage until you’re confident in your balance and stability.
Tandem Stance. This is the stationary version of the tandem walk. Stand on a flat surface. Place your left foot in front of your right foot, so your left heel touches your right toe. Hold still for thirty seconds. Release. Repeat with your right foot in front. Once you can stand still and maintain stability on both sides for the full thirty seconds, try it with your eyes closed. Just be sure to have a counter or chair close by to help you keep your balance if necessary!
One Legged Stance. Finally, this exercise improves stability in your ankle, knee, and hip, as well as overall balance. It’s good to wait on this one until you’ve mastered the tandem stance. Stand with your feet together on a level surface. Lift your right foot off the ground. How high is entirely up to you. Stand still and balanced for thirty seconds, then lower your leg. Repeat on the left side. If you’re ready for a challenge, try both sides with your eyes closed!
Healthy Joints = Stable Joints
And of course, the best way to improve stability in your joints is to maintain healthy joints. Watch what you’re eating and make sure you’re choosing foods that are good for your joints, as well as staying away from foods that are bad for your joints.
Lose weight if you need to. And take LunaFlex every evening – the only joint support supplement that can give you new knees in ninety days!
No matter your fitness level, you can achieve greater joint stability and balance to keep you mobile for years to come, with the right exercises and LunaFlex.
So get moving – to stay moving!