Joint Exercises for Increased Mobility and Strength

A joint is the connection of two or more bones, covered by a synovial membrane and a joint capsule. Joints are located where movement occurs: flexion and extension, abduction and adduction, and rotation.²

Joints are complex organs and play an important role in supporting and enabling movement.¹ Joint health and mobility depend on the condition of the muscles, ligaments, tendons, and the amount of synovial fluid.

Synovial fluid reduces friction, increases mobility, provides nourishment to the joint, and acts as a shock absorber. The muscles, ligaments, and tendons nourish the articular cartilage, providing blood supply and microcirculation.

Without physical exercise, muscles gradually weaken and cannot function fully. Because of this, the joint becomes either too stiff and immobile, or, conversely, too loose and unstable. This can lead to injury and serious illness from a sudden fall, impact, or incorrect movement during exercise.

Joint diseases are becoming more common each year, and in younger people. Gonarthrosis, osteoarthritis of the shoulder joint, coxarthrosis, and polyosteoarthritis develop due to a sedentary lifestyle, poor nutrition, excessive and incorrect physical exertion.³

Joint exercises help strengthen muscles and maintain joint health. Through correct and careful movements, many problems and diseases can be avoided.

There are two types of joint exercises:

• Dynamic (isotonic): involves active movements during which muscles contract, overcoming moderate resistance.
• Static (isometric): requires holding a specific body position for a certain period, engaging the necessary muscle groups.

Warm-up: Preparing for Exercise

Warming up is an essential element of any workout. Before joint exercises, it is necessary to warm up and prepare the body for the load, gradually increasing the body's efficiency to its optimal level. During the warm-up, the body warms up, blood circulation improves, breathing becomes more frequent, and all systems are activated. Warming up helps you focus on the exercise and reduce the likelihood of injury.

Proper Breathing: The Foundation of Effectiveness

Breathing should be deep and rhythmic. At first, breathing correctly will be difficult. Your breathing may constantly be disrupted, becoming shallow and rapid. But with constant control, after 5–6 sessions, proper breathing will become a habit and will occur automatically.

Smoothness and Gradual Progression: The Key to Safety

It is necessary to start exercising smoothly and gradually, moving from simple exercises to more complex ones. This will allow you to build a strong muscular foundation, learn to control each movement, and perform it correctly.

Regular Exercise: The Path to Success

Regularity is the key to success. It's better to exercise a little but often than a lot at once. It is recommended to exercise every day, performing several exercises for 15–20 minutes. Then you can increase the duration and intensity of the workout.

Listening to Your Body: Preventing Pain

Exercises should be performed slowly and smoothly, without jerking. Sudden movements can harm muscles and injure the joint. During the exercise, focus on your sensations. Perform each movement consciously and carefully, avoiding pain and discomfort. If you experience pain or discomfort during or after any exercise, exclude that movement from the set.

Consulting a Doctor: Necessary for Existing Conditions

Be sure to consult your doctor if you have joint diseases, injuries, or have had surgery. Joint exercises have contraindications.

Hip Joint Exercises: Strengthening Thigh Muscles

Exercises for strengthening the hip joint target the inner and outer thigh muscles.

1. Circular movements in the hip joint. Starting position: standing, holding onto the back of a chair or a wall. Lift your right leg, bent at the knee. Thigh parallel to the floor, shin perpendicular, knee angle approximately 90 degrees. Rotate the hip joint inward (5–8 times), then outward (5–8 times). Repeat with the other leg.
2. Hip abduction. Starting position: standing, holding onto the back of a chair or a wall. Lift your right leg, bent at the knee. Thigh parallel to the floor, shin perpendicular, knee angle approximately 90 degrees, back straight. Move your leg to the side, keeping the knee angle, and return it to the center without lowering it to the floor. The movement is slow and careful, without jerking. Repeat 5–7 times and perform with the other leg. If you can maintain balance, you can do this exercise without support.
3. Leg extension backward. Starting position: standing, feet hip-width apart, holding onto the back of a chair or other support with your hands. Take your right leg back, tensing your gluteal muscles. Keep your lower back still, your back straight, and your body from tilting forward. Return your leg to the starting position. Repeat 10–15 times on each side. To increase difficulty, use a resistance band.
4. Leg abduction to the side. Starting position: standing, feet hip-width apart, holding onto the back of a chair or other support with your hands. Take your right leg to the side, tensing your gluteal muscles. Return your leg to the starting position. Repeat 10–15 times on each side. To increase difficulty, use a resistance band.
5. Starting position: standing, holding onto a wall or the back of a chair, feet hip-width apart. Back straight. Bend your right leg at the knee, grasp your shin, and pull your thigh toward your stomach. Hold for 10–15 seconds. Do not round your back or press on your knee.
6. Starting position: lying on your back. Pull your bent legs towards your stomach, grasping your shins with your hands. Make circular movements inward (5–8 times), then outward (5–8 times).
7. Starting position: lying on your back. Lift your left leg up 8 inches from the floor, hold, tensing your muscles, for 1–2 seconds. Lower your leg and relax. Repeat 10–15 times, then lift your leg and hold for 15 seconds. Repeat with the other leg.
8. Starting position: lying on your back, legs together. Lift your legs up 8 inches, spread them apart, bring them back together, and lower them to the floor. Repeat 5–10 times.
9. Starting position: lying on your left side, left leg bent at the knee, resting on the floor, right leg straight and on top. Slowly lift your right leg up to an angle of approximately 45 degrees, hold it for 1–2 seconds, then slowly lower it 4–8 inches. Continue smooth up-and-down movements with your leg with an amplitude of 4–8 inches. Repeat 10–15 times on each leg.
10. Starting position: lying on your left side, left leg bent at the knee, resting on the floor, right leg straight and on top. Lift your straight leg to an angle of 30–40 degrees. Do not bend your leg at the knee or lower it to the floor. Rotate your leg and foot outward, then inward. Continue rotating from the hip. Repeat 10–15 times. Turn over to the other side and repeat with your left leg.

When performing hip joint exercises, focus your attention on the movement in the joint. Visualize how this movement occurs, which muscles are involved, and how the bones move. This will increase the effectiveness and quality of the exercise.

Shoulder Joint Exercises: Restoring Mobility

1. Circular shoulder movements. Starting position: standing, feet shoulder-width apart, back straight, arms along the body. Slowly and smoothly make circular movements with your shoulders forward, then backward. Start with a small amplitude and gradually increase it to the maximum possible movement. Perform alternating circular shoulder movements: first the right shoulder back, then the left. Then change direction. Make circular movements with the right shoulder forward and the left shoulder backward. Then change direction. Duration — 20–30 seconds in each direction.
2. Starting position: standing, palms on your waist, elbows out to the sides. Move your shoulders forward as far as possible, then backward. Repeat 10–15 times.
3. Elbow adduction and abduction. Starting position: standing, feet shoulder-width apart, arms bent at the elbows, raised upward, palms at shoulder level and facing forward. Slowly bring your elbows together in front of your chest, rounding your back and lowering your head. Exhale. Spread your elbows apart as far as possible, straighten your shoulders, and stretch your chest forward. Inhale deeply. Repeat 7–10 times.

Isometric Exercises for the Shoulder Joint

1. Starting position: standing, arms extended down and slightly out to the sides, palms facing outward. Slowly arch your upper back, stretch your chest forward, bringing your shoulder blades together. Rotate your arms outward as much as possible. Hold this position for 5–7 seconds. Then slowly return and relax. Repeat 5 times.
2. Starting position: standing, feet shoulder-width apart, back straight. Extend your right arm to the side towards the opposite shoulder, pull it towards your chest, and gently press down on your forearm with your left hand. Gradually increase the pressure. Hold for 20 seconds. Lower your arm and relax. Repeat on the other side.
3. Stretching the front of the shoulder. Starting position: standing facing a wall. Bend your left arm at the elbow at a right angle and press your forearm against the wall, pointing it upward. The humerus is parallel to the floor and also pressed against the wall. Slowly turn your body to the right, stretching the shoulder joint. Hold for 20 seconds. Repeat with your right arm.
4. Starting position: standing sideways to the wall. Bend your arm at the elbow and place a cloth in the crook of your elbow. Press your shoulder and elbow against the wall, pushing your elbow away from the wall as much as possible without shifting its point of contact. Hold for 20 seconds. Repeat on the other side.

Knee Joint Exercises: Strengthening and Mobility

1. Starting position: lying on your stomach, arms along your body, head on the floor, legs straight. Bend your leg at the knee and lift your right shin up. Hold, then slowly lower your leg and relax. Repeat 5–8 times.
2. Starting position: lying on your stomach, arms along your body. Right leg straight, left leg bent at the knee at a 90-degree angle, shin perpendicular to the floor, thigh on the floor. Lift the bent leg slightly, maintaining the 90-degree angle. Hold the leg, then slowly lower it to the floor and relax. Do not straighten your leg. The movement should occur due to the muscles of the thighs and glutes. Keep your stomach and pelvic bones pressed firmly against the floor. Repeat 10–15 times.
3. Knee extension while sitting. Starting position: sitting on a chair. Straighten your back, feet on the floor, knees bent at a 90-degree angle. Lift your right foot off the floor and straighten your right leg, shin parallel to the floor. Hold, then slowly lower your leg. Repeat 10–15 times.
4. Sliding. Starting position: lying on your back, arms along your body, head on the floor, legs bent at the knees, feet on the floor. You can wear socks to make it easier to slide on the floor. Slowly slide your feet along the floor and straighten your legs. Then, just as slowly, tensing your abdominal muscles, return your legs to the starting position. Repeat 6–10 times.
5. Starting position: sitting on the floor, legs extended forward. Move your feet towards you and away from you. Repeat 20 times.
6. Wall sits. Starting position: standing with your back against a wall, feet hip-width apart. The back of your head, shoulder blades, and buttocks are pressed firmly against the wall. Slowly lower yourself along the wall, as if sitting on an imaginary chair. Knees bent at a 90-degree angle. Hold for 30 seconds. Then slowly return to the starting position. Repeat 2–3 times.

Knee joint exercises can include the same exercises as for the hip joints. Almost all exercises for the hip joints also work the knee joints.

Gradual Progression and Caution: Key Principles

A person is only as old as their joints.

F. L. Dolenko

By nature, every person is given strong and healthy joints, which can gradually lose their strength over the years. But this happens not because of age, but because of lifestyle and nutrition. If you take care of your joints, overcoming laziness, they can last a long time.

The main rules of joint exercises for seniors are gradual progression and caution. Start with the simplest exercises and perform movements very slowly, paying attention to your sensations. Avoid fast movements and exercises with weights. It's best to postpone exercise if you feel unwell or have an exacerbation of any medical conditions.

If it is difficult to perform an exercise while standing, sit on a chair, keeping your back straight. Use various objects to make positions easier: chairs, walls, blocks, belts, stacks of books, etc.

It is possible that at first, you may experience discomfort and general weakness during the exercises. But this is a temporary condition. Gradually, your body will adapt, and exercising will become easier.

The duration of joint exercises for seniors can start from 10–15 minutes and then gradually increase to 30 minutes. It all depends on physical fitness and health status. Don't try to do too much at once; it's better to exercise regularly and in small amounts. You can divide your workout into two parts, exercising in the morning and evening.

Be sure to consult your doctor before starting any exercises.

Healthy joints mean an active life! Maintaining joint health, restoring mobility and flexibility, and building a strong muscle corset is a long, daily process that requires time, patience, and effort. But in the end, you will definitely be rewarded with a pleasant feeling of lightness, and every movement will bring joy.

Without health, our life cannot be fulfilling. When we are sick, all our strength is directed towards overcoming pain, searching for causes and help. And then we cannot fully realize our potential and live happily, enjoying every moment.

It's better to focus on prevention, lead a healthy and active lifestyle, eat right, and engage in self-discovery and self-development. Joint exercises combine perfectly with other types of activity — walking, running, swimming, yoga. This will bring not only health into your life but also optimism, mindfulness, energy, and strength.