Most people lift weights for vanity.
But smaller muscles matter for movement.
My wife and I have a combined 10 years of physical therapy experience.
Hereโs our 15 best exercises to avoid joint pain (with tips and demo): x.com
But smaller muscles matter for movement.
My wife and I have a combined 10 years of physical therapy experience.
Hereโs our 15 best exercises to avoid joint pain (with tips and demo): x.com
1. Seated low back bends
Strengthen back extensor muscles so you can sit up straight.
Position your legs 45 degrees outward and keep a straight spine. x.com
Strengthen back extensor muscles so you can sit up straight.
Position your legs 45 degrees outward and keep a straight spine. x.com
2. Copenhagen plank
Avoid groin strains with adductor strengthening.
Push your hips forward as you lift. x.com
Avoid groin strains with adductor strengthening.
Push your hips forward as you lift. x.com
3. Lower trap
If you have forward shoulder posture,
Strengthen the muscles that pull the shoulder blade down and back.
Lift but relax your upper trap (the sides of your neck). x.com
If you have forward shoulder posture,
Strengthen the muscles that pull the shoulder blade down and back.
Lift but relax your upper trap (the sides of your neck). x.com
4. Stiff hips call for curtsey lunges.
Shift you weight backward as you sink into the hip of the forward leg. x.com
Shift you weight backward as you sink into the hip of the forward leg. x.com
5. Tib raises
With the tib muscle being on the front of your shin, it helps to balance tight calves.
Move your feet further away from the wall to increase the challenge. x.com
With the tib muscle being on the front of your shin, it helps to balance tight calves.
Move your feet further away from the wall to increase the challenge. x.com
7. Side step
Weak glute med. muscles causes knees to collapse inward.
Push your knee's out into to the band and stay in posture. x.com
Weak glute med. muscles causes knees to collapse inward.
Push your knee's out into to the band and stay in posture. x.com
8. Pallof press
Stabilize your spine with ani-rotation exercise.
Be mindful of the breath with all deep core exercise. x.com
Stabilize your spine with ani-rotation exercise.
Be mindful of the breath with all deep core exercise. x.com
9. Supported ER
If you throw or play racket sports, this exercise is for you.
Use the inside of your knee for support and keep the shoulder back as you lower. x.com
If you throw or play racket sports, this exercise is for you.
Use the inside of your knee for support and keep the shoulder back as you lower. x.com
10. Hip internal rotation
Hip range of motion to reduce low back pain.
Squeeze the block and slowly lower one leg laterally. x.com
Hip range of motion to reduce low back pain.
Squeeze the block and slowly lower one leg laterally. x.com
11. Arch lifts
Tighten the muscles in your foot, then relax.
Arch lifts are like meditation for your feet.
As you gain foot awareness, avoid flexing your toes as you lift. x.com
Tighten the muscles in your foot, then relax.
Arch lifts are like meditation for your feet.
As you gain foot awareness, avoid flexing your toes as you lift. x.com
12. Step overs
Another hip strengthening exercise to help stabilize your knee.
Resist the band and maintain your posture. x.com
Another hip strengthening exercise to help stabilize your knee.
Resist the band and maintain your posture. x.com
13. Hip flexion
The psoas muscle is not small but it's hidden from sight attaching to the front side of the lower back.
Stretching is a useful tool. x.com
The psoas muscle is not small but it's hidden from sight attaching to the front side of the lower back.
Stretching is a useful tool. x.com
14. Supine shoulder flexion
Stretch + strengthen to save your shoulder function.
Avoid arching your back as you lower the arms toward the floor.
But I've gotten the greatest relief from building hip flexor strength. x.com
Stretch + strengthen to save your shoulder function.
Avoid arching your back as you lower the arms toward the floor.
But I've gotten the greatest relief from building hip flexor strength. x.com
15. Heel raises leaning against wall
Fit calves are cool but avoiding achilles injury is even cooler.
Move through a full range of motion so you can stretch and strengthen your calf muscles. x.com
Fit calves are cool but avoiding achilles injury is even cooler.
Move through a full range of motion so you can stretch and strengthen your calf muscles. x.com
If you got value from this thread,
RT the first tweet to share it with others. x.com
RT the first tweet to share it with others. x.com
Want more help with joint pain?
From 5 years of physical therapy experience, get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
From 5 years of physical therapy experience, get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
15. Heel raises leaning against wall
Fit calves are cool but avoiding achilles injury is even cooler.
Move through a full range of motion so you can stretch and strengthen your calf muscles. x.com
Fit calves are cool but avoiding achilles injury is even cooler.
Move through a full range of motion so you can stretch and strengthen your calf muscles. x.com
If you got value from this thread,
RT the first tweet to share it with others. x.com
RT the first tweet to share it with others. x.com
Want more help with joint pain?
From 5 years of physical therapy experience, get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
From 5 years of physical therapy experience, get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
Loading suggestions...