Healing Exercises for Shoulders, Hips, Knees and Ankles

by Garreth Myers


Regular exercise provides significant health benefits. It helps in reducing the risks of cancer, heart disease, diabetes and many other metabolic problems. Regular physical activity is also beneficial for weight loss and maintenance of health body weight. Exercise also helps to improve the mental state and alleviate depression and anxiety. Many health studies have indicated that those who exercise regularly are at a lower risk of obesity and other chronic diseases.

Many people suffer from shoulder pain due to long hours spent hunched over the computer. Normal daily activities can also result in wear and tear. There are some shoulder therapy exercises that promote healing. One simple exercise is to lie at the edge of your bed on your stomach and allow your weaker arm to hang over the edge. Relax the shoulder and arm and then swing the arm to and fro gently. You can then repeat the exercise with the other arm. Another helpful shoulder exercise is to stand straight and place an arm across the body. The arm should be parallel to the floor. Gently pull the elbow towards the body with the other hand. Hold for about 20 seconds and then repeat. Hip pain is another common condition which is accompanied by other discomfort such as swelling and an inability to bend. Leg lifts are beneficial for strengthening and enabling healing of tired hip muscles and joints. Begin by lying on your right side and bending the right leg. Rest your left foot on the floor and slowly lift your right leg about two feet off the floor. Hold for about five seconds and then lower the leg slowly. You can then repeat the exercise with the other leg.

Knee therapy exercises are designed to strengthen and address knee joint problems. The knee joint is the body’s largest joint and plays a vital role in almost all activities that require mobility, from walking and running, to cycling or swimming. Knee circles help to strengthen the knees and alleviate stiffness and pain. To do this, stand with your feet together and bend slightly with the knees to perform a half squat. Place the palms on the knee caps and then slowly move both knees in small circles in a clockwise manner. The ankles are another problematic area as they bear the weight of the entire body and are therefore vulnerable to many injuries. An effective ankle exercise can be performed by sitting on the ground with the legs straight. Move the legs towards the chest by bending the knees slightly. Loop a towel around the feet and slowly pull it towards the body until a stretch is experienced in the heels and lower calves. Then loosen the grip and bring the legs back to original position. Perform this exercise 4 to 5 times daily.


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