It might feel counterproductive to exercise when we have persistent aches and pains, but the reality of the situation is that experts recommend staying active in order to overcome that achy back, knee, hip, and/or shoulder.
Hammonton Center for Rehabilitation and Nursing would like to focus on key exercises and stretches that will help four achy areas.
- Back
Physical therapists say its important to keep moving and keep your core strong if you have persistent back pain. Yoga is recommended to stretch out the back, as are Kegels: engage the muscles that you use to stop your urine in midstream; tighten for five seconds, release for five seconds, five times per day. Work up to three sets of 10 reps daily.
You’ll also want to check your posture, which can subtly get worse as we age. If you can’t stand with your back, buttocks, and heels against a wall, you’ll want to work on correcting your posture.
- Knees
A squat may seem like it’s difficult on the knees, but it’s one of the best ways to strengthen them. The key is to not go too deep, which causes more pain. Stand with your feet at shoulder distance apart, and lower your hips around 10 inches, putting the weight on your heels. Hold for five seconds, then stand back up. Doing three sets of 10, four or five times per week should allow your knees to improve.
- Hips
Hip extensions stretch out tight hip muscles. Lie on your stomach on the floor (or a bed, if that’s too difficult) with a pillow under your hips. Bend one knee at a 90-degree angle and lift it straight up and slowly lower it, all while counting to five. Start with eight to 12 reps on each side, and once you’re used to that, build strength by adding ankle weights in one-pound increments.
- Shoulders
Two easy exercises to engage the shoulders are to squeeze your shoulder blades and do arm circles. For the first, stand straight up and squeeze the shoulder blades together 10 times, doing three sets. For arm circles, extend your arms fully and move them in big circles 15 to 20 times, then switch directions.
To learn more about Hammonton Center for Rehabilitation and Nursing and all of the services they offer, visit http://centershealthcare.com/hammonton_center/.