Try these exercises for stronger joints
What's the story
African-inspired movements provide a distinctive way to improve joint health with dynamic exercises.
These movements are based on traditional practices and emphasize flexibility, strength, and coordination.
By including these exercises in daily life, one can witness improved joint mobility and lesser discomfort.
Here are five specific African-inspired movements that can help you achieve better joint health.
Each movement is easy to execute and beneficial for all fitness levels.
Hip movement
Dance-based hip circles
Dance-based hip circles serve as a basic move in most African dance forms.
In this exercise, you rotate your hips in circular motions while keeping the upper body stable.
This movement improves flexibility and range of motion in the hip joints.
With regular practice, you can also witness an improved balance and coordination, which are key to healthy joints.
Leg movement
Knee-friendly leg swings
Leg swings are another simple yet effective way to promote knee health.
In this movement, you will swing one leg forward and backward while standing on the other leg for support.
This helps increase the blood flow to the knee area, reducing stiffness and promoting flexibility.
Incorporating leg swings into your daily routine can go a long way in maintaining strong and healthy knees.
Arm movement
Shoulder-enhancing arm circles
Arm circles make for a great exercise for shoulder mobility.
It involves extending the arms outwards and rotating them in small circles, both clockwise and counterclockwise.
This exercise targets the shoulder joints, improving their range of motion and relieving tension.
Arm circles can be a great addition to your daily routine for overall shoulder health.
Ankle movement
Ankle-strengthening toe taps
Toe taps emphasize on strengthening ankle joints by tapping toes against the ground, either while seated or standing.
By engaging the muscles around the joint area without overexerting them, this exercise improves ankle stability.
Regular practice of toe taps can result in improved balance, as well as a lower risk of ankle injuries.
Spine movement
Spine-stretching back bends
Back bends include gently arching the back with feet pressed on the ground or mat.
This stretches the spinal muscles well without putting unnecessary stress on the vertebrae.
It's important to do it under the guidance of experienced practitioners, who ensure safety within your limits during the session.