There is nothing worse thanwaking up in the morning feeling stiff, sore and unmotivated to get up. But taking just a few moments to give your body some gentle attention in the morning could offer joint pain relief and help you seize the day.
It's true: the stronger your muscles are, the less pressure on your joints and the better you'll feel throughout the day. That's why if you're feeling joint pain in the morning, this 10-minute,low-impact workout有帮助。
Not only is this workout easy on the joints, withhip-opening moveslike fire hydrants, it's also an effective workout for building strength and flexibility.
关节痛的10分钟锻炼
Perform each exercise for 45 seconds with a 15 second recovery before beginning the next exercise. Recover for 1 minute, then repeat the sequence. No equipment needed beyond a comfortable place to do these five moves — check out ourfavorite yoga matsif you need a soft spot to work out.
1. Chaturanga to Downward Dog
这种迷你流是通过互动全身开始新一天的好方法。Chaturanga利用您的上半身和核心，而向上downward dogstretch your abs and calves.
- 从高木板的位置开始，您的肩膀直接堆放在手腕上。
- 向前滚动到脚趾上，弯曲肘部，使它们紧紧到胸腔。
- Press into the palms of your hands as you lower closer to the floor.
- Flip the tops of your feet down and press your chest up to the sky into an upward dog.
- 将脚趾塞回您下面。用手压在地板上，放下头，将臀部拉回一只脸上的狗。
- Return to a high plank position.
Tip
A chatarunga utilizes the same muscles as a push-up. If you find it tough to lower yourself to the floor in a controlled way, try lowering your knees first, then your chest.
2. Hip Opener
类似于瑜伽中旋转的新月形弓步，该练习结合了弓步和扭曲，以帮助打开紧密的臀部。如果您感到有些不平衡，则在弓步期间将后膝降低到地面可以帮助增加稳定性。在膝盖下加入毛巾以进行关节舒适。
- 从高木板的位置开始，您的肩膀直接堆放在手腕上。
- Step your right foot to the outside of your right hand, into a lunge.
- Lift your right hand off the floor, twist to face your right side and reach your right arm straight up to the sky.
- Return your right hand back to the ground and step your right foot back into a high plank position.
- Repeat on the other side.
3. Fire Hydrants
Place a towel or a thicker pad under your knees to help support your joints during this move that targets the outside of your glutes, the gluteus medius. This exercise is another great hip opener that also challenges your core.
- Start on your hands and knees on the ground. Keep your shoulders stacked on top of your wrists and your knees directly under your hips.
- Keeping your knees bent, open up your hip and lift your right leg up to the side until it is level with your hip.
- Lower your right leg and return to your starting position.
- Repeat on the other side.
4. Lateral Lunge to Forward Kick
This move challenges your lower-body strength as well as your balance. Theside lungeswill help warm up your knees and the kick is great for stretching the hips.
- Stand with your feet hip-width apart.
- Keeping your feet parallel with one another, take a big step to the side with your right foot.
- While keeping your left leg straight, bend your right knee, sit your hips back and load all of your body weight into the right heel.
- As you press away from the right foot, find your balance on your left leg.
- Kick your right foot out in front of you, aiming to reach hip-height.
- While rotating your torso, reach your left hand out to tap your right foot at its highest point in the kick.
- Return to the starting position and repeat on the opposite side.
5.深蹲到横向步行
This compound move is great forstrengthening the quads, which are key to stronger, pain-free knees.
- Stand with your feet shoulder-width apart.
- Keeping your chest lifted, bend in a squat: Bend your knees and sit your glutes back as if you’re going to sit down in a chair. Keep your feet flat on the ground and make sure your knees don’t pass over your toes.
- Once your thighs are parallel with the floor, return to standing position.
- Bend your knees slightly into a half squat position.
- 保持脚平行，肩膀正方形。
- Maintain the half squat and take two steps to one side.
- 返回站立位置。
- Repeat in the other direction.