MOVEMENT

Feed Your Joints Workout

By John Sinclair

Care and “feeding” of your joints and connective tissues doesn’t have to take a lot of time, and it pays off in your ability to handle the unexpected in everyday life (the heavier-than-usual grocery bags, the muddy—and slippery—playing field, the stairs you have to take when the elevator is out).

This workout is designed to create mobility in the joints and resiliency in the connective tissues—and takes less than 30 minutes to complete. It’s an excellent daily physical activity program because it is low-impact and benefits you in three big ways:

  1. Connective tissue resiliency from head to toe.
  2. Mobility in your feet, hips and spine.
  3. Decompression throughout your body.

Perform all the movements one at a time. Pay particular attention to the rest time indicated after each move. Rest is very important because it allows for the correct amount of time to be fully recovered before moving on to the next move. Do not attempt this program in a circuit format.

Equipment needed:

  • Medicine ball (light)
  • Plyo box or bench
  • Dumbbells

WARM-UP

Bodyweight Squats

Reps/duration: 30 seconds work, 30 seconds of rest
Sets: 3

  • Begin standing with feet shoulder-width apart.
  • Sit your hips back and down and bend at your knees to squat. Stop your hips at knee-height.
  • Press through the floor to stand. Repeat.

WORKOUT

Tai Chi Figure 8’s With Ball

Reps/duration: 30 seconds, 30 seconds of rest
Sets: 3

  • Start in a standing position with your feet wider than your hips, your knees bent, and your trunk and spine tall.
  • Hold a lightweight medicine ball lightly in your hands. (Note: The ball should be light. You can use a basketball or volleyball in place of a medicine ball.)
  • Shift your weight side to side as you draw figure 8’s with the ball. Notice that your hands will roll over the ball as you move with the figure 8.
  • Keep your body fluid. Venture into rotation of your body after you master the side-to-side shifting.

Ground to Standing Kneeling

Reps/duration: 30 seconds, 30 seconds of rest
Sets: 3

  • Start on your knees (on a mat, if needed).
  • Step forward with one foot and push the ground away with that foot to help you rise from the ground. Bring your back foot forward to assume a symmetrical standing position.
  • Reverse the sequence and lower yourself back to the ground with the same leg. Alternate legs for 30 seconds.
  • Think about rising from your head first and avoid falling forward.
  • Move slowly at first and gradually increase your pace without changing your rhythm and timing.

Box Squat

Reps/duration: 60 seconds, 60 seconds of rest
Sets: 3

  • Begin seated on a box or bench, with your feet on the ground wider than hip width.
  • Stand up from your seated position without using your hands and maintaining good posture.
  • Slowly lower back down to sit on the box. Try not to drop onto the box. Control your descent.
  • Repeat.

Dumbbell Row

Reps/duration: 30 seconds, 30 seconds of rest
Sets: 4

  • Begin standing with your feet under hips, holding dumbbells at your sides.
  • Tip forward from your hips, keeping your knees soft, until your back is flat and parallel to the ground. Hold the dumbbells in straight arms under your chest.
  • Row the dumbbells up on either side of your chest, driving your elbows up to the ceiling.
  • Lower the dumbbells and repeat.

Seesaw Dumbbell Overhead Press

Reps/duration: 30 seconds, 30 seconds of rest
Sets: 3

  • Stand with your feet wider than hip width.
  • Hold light dumbbells at shoulder height.
  • Shift your hips to the left, and at the same time, press the left dumbbell overhead.
  • Then shift your hips to the right side, lowering the left dumbbell and pressing the right one overhead.
  • Continue this back-and-forth movement.

COOL-DOWN

Side-Lying Knee-Tuck Rotation

Reps/duration: 30 seconds each side
Sets: 1

  • Lie on your side with both knees touching and your hips and knees at 90 degrees.
  • Place your hands together as if you are praying. Take a deep breath, and rotate by pointing your chest to the sky and lowering your top hand all the way toward the floor on the opposite side of you.
  • Hold this position for 30 seconds. Breathe out through your nose and in through your nose. Expand your ribs as you breathe.
  • Return to the start and then lie on the other side and repeat.

Video credit: filomedia, Adobe Stock
Photo credit: AscentXmedia, Thinkstock; Tom Casey, box24studio.com
Hair and Make-up: Chanel
Model: Brooke Walsh, 24 Hour Fitness

Background

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Author

John Sinclair

John is a faculty member and programming officer for Institute of Motion (IoM), where he designs programs and solutions for the largest companies in the industry, including Nike, Zumba, 24 Hour Fitness and Equinox. He also travels globally, representing the top vendors in the fitness industry: ViPR PRO, Power Plate North America, Hyperwear, Pavigym and Technogym. John is the Founder of Authentic Health Coaching, and specializes in holistic movement therapies and programming for personal executive performance and health, fitness and wellness companies. He's also the co-founder of Seven Movements, an online system that brings wellness solutions to the workplace in simple, cutting-edge methods that decrease pain and anxiety.

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