What you’ll see in the video below is a demonstration of a full body resistance exercise workout. It is specifically developed for long term joint health and stability. This is a workout you can do now for a short period of time or throughout the rest of your life. It will tone and develop muscle to provide joint support in your shoulders, elbows, wrists/hands, lower back, hips and knees.
The exercises can be used to condition, strengthen, or if you decide to take it to this level, build muscle. That said, they are best suited to strengthening muscle over time, to protect your joints in case of overload. This is one of the best protections against joint deterioration available for anybody healthy enough to commit to them.
Full Body Workout For Joint Support
These resistance exercises done only with items most anybody could have in their home. The equipment used is a single set of fifty pound adjustable dumbbell (maximum 25lbs per hand), and three chairs. That’s it. With just that simple equipment and some commitment, you can take your body to new levels of strength and structural health.
The video moves quickly. You can just look at the joint health exercises, do them a few times and move on. Otherwise they are described below.
In full body workouts, I start at the top and move down. Start with 8 – 12 repetitions, adding sets and reps as you get stronger.
First, the overhead dumbbell presses.
The standard for shoulder strength, if you are working out for shoulder joint support, don’t do these with heavy weights.
Start by standing straight up, arms bent upward, dumbbells at shoulder level. Lift them straight up and back down, repeating for each repetition. Make the movement smooth and from slow to medium speed. You can alternate arms or do both at once.
The purpose of this exercise in this case is to provide safe, dynamic movements with mild pressure on the joints. This mimics many movements you might make any day doing physical work of some kind. It prepares you shoulder joints for stress.
Next is standing dumbbell flyes or lateral raises.
These strengthen the peripheral shoulder muscles without stressing the joint.
Standing straight up, arms to your side, dumbbell in each hand lift the dumbbells straight out to each side. Keep the arms as straight as possible without locking the elbows. Make the moves steady and medium speed.
Dumbbell flyes are a great strengthening and conditioning exercise with minimal joint stress.
Bending dumbbell flyes naturally follow the first two exercises.
CAUTION: Be very careful with your lower back.
These primarily work the rear deltoid working from a bent forward position. Don’t bend as far forward as possible. Keep your back slightly elevated.
Start with your arms down in front of you, dumbbell in each hand. Steadily, at medium speed lift the dumbbells up to shoulder level on each side. Remain in the bent position throughout the exercise.
Dumbbell Curls For Mid Arm Joint Support
Every guy’s favorite exercise is great for both men and women. It won’t give women “man arms”. What it will do is work the bicep, and secondarily, the forearms. This is a working muscle group that is critical to working correctly when lifting.
Begin by standing with arms down to the side, a dumbbell in each hand. Turning the wrist partly outward, keeping the upper arm stationary, lift the dumbbell up toward your shoulder with the forearm only. Lower and reapeat.
You can alternate arms or do both at once.
Forearm curls naturally follow standard curls. Taking the same position as with the prior exercise, this time lift the weight up with the palm turned out away from you.
This strengthens the forearms, wrists and hands. This along with standard curls develop muscles used in all types of lifting, climbing, pulling, etc.
Pushups (Use your imagination)
What can we say about pushups? It is the standard bodyweight upper body exercise for strength and endurance. Pushups can be done in any way you can imagine.
Doing them in different positions works the chest and shoulders from different angles and through various ranges of motion. One of the great conditioning exercises for shoulder, elbow and upper back support.
Here in the video they are done between chairs which gives a great range of motion.
Down the body for hip, lower back and knee support are three exercises.
These are done from the same basic position as a standard barbell deadlift, except that you don’t let the weights hit the floor. You are getting both the benefit of a deadlift and squat.
This is a great strength exercise for the lower back, legs and hips.
Stiff Leg Deadlifts
Basically you are doing the same thing as the last exercise except you keep your legs straight. This is specifically a lower back strength and conditioning exercise.
Do these carefully by moving slowly and smoothly through the movement.
Finally the exercise guaranteed to make you sore in your legs and buttocks. That is until you do them a few times.
Dumbbell lunges work the legs and hips like no other lower body exercises.
People experienced and currently working out with heavy weights for squats, deadlifts and more can do a couple of sets of lunges and end up sore to the bone. Start out with very light weights doing these.
Don’t let the soreness discourage you. It will lessen and disappears as you work out doing lunges regularly. That deep soreness means they work. Period.
Those exerises will provide a comprehensive, effective and efficient workout for joint health support. You can optionally add some type of pulling movement and some situps, leg raises or crunches to add some enhancement.
In any case these are movements that can help you keep your joints supported and safe throughout your lifetime.