No More Stiff Joints
Can’t pop up out of a chair like you used to?
One of the muscles in your quadriceps is also a major hip flexor?
Yep! Stretching this muscle can help relieve pain not only in your hips and lower back but also in your knees.😱
JUST ONE THING
Want to avoid that stiff, achy feeling in your joints?
Your JUST ONE THING for ache-free joints:
Remember, motion is lotion!
Before you stand up from sitting after a long period of time, wiggle, move, flex and extend your joints first.
Moving your joints with some simple mobility circles before putting weight on them helps pull that synovial fluid back in, keeping everything smooth and lubricated.
And, unfortunately, you may need to do this even more as you age - especially with arthritic joints.
Joints that have lost their cartilage rely even more on synovial fluid to help articulate smoothly.
Quick Joint Movements You Can Do Before Standing Up
- Hips & spine- Wiggle, roll, and move through your range of motion
- Knees - rock in and out, straighten and bend
- Shoulders - roll forward and backward
Extra Tip: If your hips in particular always feel stiff and tight, these gentle seated stretches feel really great.
Did You Know...
- As estrogen declines in midlife, your inflammation can increase. Synovial fluid is one area that’s dramatically impacted by inflammation, which can break down the lubricating quality of your synovial fluid.
- Staying hydrated is not just important for muscles, fascia and bones, your synovial fluid is also largely made of water, too!
- Synovial fluid lubricates your joints AND also delivers nutrients to your cartilage, keeping it healthy.
Until next week... Be strong
