Joint strength, health, and stretching!
I was recently asked a great question about how to ensure joint health and strength when exercising and honestly, I find that it’s something that’s not talked about in the gym community but it is SO important! While it’s hard to talk specifics, some joints are there to stabilize you during the exercise and others are designed to be mobile.
◾Warm-up appropriately! I like to warm-up with a dynamic stretching routine (1) to get my max ROM before I start to add weights. Generally, I tend to avoid the stretch and hold exercises (static stretches) until after I am done working out because I want to avoid inducing hypermobility in my joints which may lead to injury (1,2).
Glute Bridges (1x10 reps) – With the knees bent to 90 and back flat on the floor, push your hips up ensuring to squeeze through the glutes. It’s important to keep your core tight and this exercise is a great warm up when you are doing squats and deadlifts!
Cat Camel (1x10 reps) – Start on your hands and knees with a neutral spine. With the cat you are trying to bow your lumbar spine into extension and with the camel, you are trying to bow your lumbar spine into flexion. This alternation between flexion and extension is a great way to warm up your core and back muscles to ensure they are prepared to stabilize the spine during heavy lifts! With all these mobility exercises, they should be PAIN FREE! .
1. Page P. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy. 2012 Feb;7(1):109.
2. Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. The Cochrane Library. 2011. Jan 1.
Back2M[OH]tion is an education platform sharing research on exercises and rehab for MSK pain management. Disclaimer: This is not medical advice. If you are experiencing pain, please visit your local chiropractor at https://chiropractic.on.ca #back2mohtion #fit #fitness #exercise #crossfit #rehab #rehabilitation #workout #chiropractic #pain #workout #lifestyle #recovery #yoga #stretch #physio #treatment #healthandwellness