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Get Relief from Joint Pain: 6 Easy Ways

Lets learn how to keep the joints healthy.

Stretching and strength training are good for your muscles and cardiovascular exercise is good for your heart, but what about your joints? Joints, along with bones, muscles, tendons, ligaments and cartilage, form the musculoskeletal system that allows us to walk, run, jump and move in whatever way we want. To prevent joint pain, the joints need movement to keep them functioning properly. Unlike muscles, joints have no direct blood supply. If there’s no motion in the joint it will degenerate, leading to moderate to severe joint pain. 

That is why we perform Sukshma Vyayma, or subtle exercise, as these gentle movements release synovial fluid which lubricates the joints, reducing friction between the bones and allowing for greater movement. So let’s get ready for an enjoyable practice. 

Find our easy-to- follow video to Relieve Joint Pain here!

Let’s take base position
Prarambhik Sthiti:

Sit with the legs outstretched, feet close together but not touching

Place the palms of the hands on the floor to the sides, just behind the buttocks

Straighten the back, neck, head, elbows

Lean back slightly, taking the support of the arms

Head Rotations

Sit in cross-legged position with hands resting on the knees in jnana or chin mudra. Close the eyes.

All the nerves connecting the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders accumulate tension, especially after working long hours at a desk. These asanas release tension, heaviness and stiffness in the head, neck, and shoulder region. But note that cervical spondylosis patients should strictly avoid forward bending of the next, and those suffering from vertigo, low or high blood pressure should avoid neck movements completely.

Shoulder Rotations

Remain in base position or cross-legged pose.

Place respective hands on shoulders in Tridosha Mudra. 

This is beneficial for cervical spondylitis and frozen shoulder.

Wrist Rotations

Extend the right arm forward at shoulder level and take a loose fist with the right hand, with the thumb inside.

This helps relieve tension caused by prolonged writing and typing. Also it is essential to strengthen the wrist joints for those bearing heavy weights or practicing arm balancing to avoid over-pressuring this region.

Hip Rotation

Sit in the same starting position but place the right foot on the left thigh.

Tight hips affect your comfort in sitting cross legged to simply being able to pick up something off the floor. When hips are tight, they increase the load and cause overuse of the spine. Yogic tradition holds the hips as a storage ground for negative feelings and pent-up emotions. Hip-opening can create an energy release.

Knee-bending

Start in dandasana

The knee joints bear most of the weight of the body and are more vulnerable to injuries and osteoarthritis. These movements rejuvenate the join by activating the healing energies.

Ankle Rotations

Sit in the base position and keep the heels on the ground throughout the practice.

This helps in returning stagnant lymph and venous blood in the feet, especially helpful for those bedridden, preventing joint pain.

We hope you enjoy this session to relieve joint pain and remember, no matter one’s ability, the body can not handle vigorous practice without warming up.

Joint movements are excellent for alleviating reheumatism, arthritis, high blood pressure, and heart problems. It can also restore lost range of motion, providing a solid foundation to your athletic performance (strength and power) and protecting you from common joint pain, aches and injuries. So let’s keep moving, and flowing safely. Namaste!

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