5 Exercises to Help Fight Against Inflammation and Pain
Sponsored by Koru Nutrition
Inflammation can be either a great thing or a terrible thing, it all depends on the situation. One on hand, it’s your body’s natural way of protecting itself from injury’s and sickness.
On the other hand, chronic inflammation is linked to an increased risk in a variety of diseases and health problems.
Your diet is a great factor on how inflammation can affect you. Here are 6 foods that can cause inflammation.
1. Lying Leg Lifts
This exercise works the hip flexors, quadriceps and core muscles. It’s great for those with OA in the hips or knees and can be done anywhere by lying on the floor or on the bed.
1. Lie flat on your back with your knees bent and feet flat.
2. Extend one leg out flat on the bed with your foot flexed and toes toward the ceiling.
3. Lift your leg up past a 45-degree angle, engaging the muscles along the front of the thigh.
4. Hold one count at the top and slowly lower. Try to isolate the movement to just the leg, keeping your hips and body flat.
5. Continue with 15 repetitions. Repeat on other leg. Complete 3 sets.
2. Standing Hamstring Curls
1. Stand and face a wall or chair to hold on for balance. Place your feet hip-width apart. Stand tall with your gaze forward.
2. Bend one leg at the knee, bringing your foot up toward your buttocks. Don’t let your body rock back-and-forth as you do this movement.
3. Repeat 20 times on each side. Complete 3 sets.
3. Seated Hip Abduction
1. Sit on the edge of a chair with your back straight, feet together, and hands on your thighs.
2. Tie a resistance band or place a resistance loop band around your thighs just above the knee.
3. Bring your knees out to the side, squeezing through the outer glutes to initiate the movement.
4. Repeat 20 repetitions. Repeat for 3 sets.
4. Knee Extensions
Strengthening your quadriceps can prevent joint instability and allow for better movement in everyday life.
1. Sit on a chair or table with your knee crease slightly over the edge.
2. Extend one leg out straight, squeezing the thigh muscles at the top of the movement.
5. Wall Squats with Stability Ball
1. Place a large stability ball against a wall and lean against the ball, resting it in the small of your back.
2. Place feet hip-width apart, approximately 2 feet away from the wall. Roll your shoulders back and look straight ahead.
Inflammation occurs as a response to many triggers, many of which aren’t preventable like pollution, injury or sickness. It’s not always preventable but it is manageable.
Simple resistance exercises like the ones above can be an excellent treatment to inflammation.
Another way to stop inflammation is the use of supplements such as Joint Fx by Koru Nutrition. These supplements aid in stopping inflammation in its tracks and support mobility and recovery.
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