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4 Best Joint-Strength Exercises for Long-Term Gains

These will help you stay in the game for longer, making it easier for you to build muscle.

Below you will find the 4 best joint-strength exercises for long-term gains.

While strength training contributes significantly to overall body health, incorporating targeted joint maintenance exercises is key to staying injury-free and optimizing long-term performance. In this video, Josh and Trevor demonstrate four highly effective joint health exercises that offer maximum benefits.

To ensure your shoulders, knees, hips, back, and neck feel their best, make it a routine to perform these exercises at least once a week. It’s a small investment in joint well-being that pays off in keeping you in the game for the long haul.

And who came up with these exercises? Trevor Hash is a movement coach who co-founded Strength Side alongside his brother Joshua Hash. They spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.

Below are their 4 best joint-strength exercises for long-term gains. Check it out.

4 Best Joint-Strength Exercises for Long-Term Gains

Inevitably, those who train hard end up facing joint injuries, which is unfortunate because training is supposed to enhance health, not compromise it. The primary reason for injuries often lies in the limited range of motion we subject our joints to, repeatedly engaging in the same exercises and movements. This creates imbalances, with certain muscle groups becoming excessively strong while others lag behind. Failing to utilize the full capacity of our joints leads to loss of mobility. To address this, let’s explore some highly effective exercises that should be incorporated into a weekly routine to promote joint health and injury-free training.

The hips, being ball and socket joints capable of diverse movements, are particularly susceptible to issues arising from repetitive gym routines. The active 90 90 switch is an excellent exercise to engage the sides and rotator muscles of the hips. Starting in the 90 90 position, where both knees are at approximately 90 degrees, the movement involves switching the knees back and forth while keeping the feet hovering just above the ground. This not only enhances hip strength but also improves overall mobility.

Wall slides are crucial for countering the negative effects of prolonged sitting on shoulder and upper body health. By sliding the hands up a wall while maintaining proper shoulder blade and neck posture, this exercise activates muscles that may have become dormant during extended periods of desk work.

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Addressing core strength, the hanging leg raise proves invaluable. Beginning with a basic hang and progressing to more advanced variations, this exercise targets hip flexors and core muscles, fostering the coordination essential for proper movement.

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Finally, the one-arm crab introduces rotational movement to the spine, often neglected in traditional gym workouts. By lifting the hips and reaching one hand towards the ceiling, this exercise engages the entire back side of the body, including the glutes, rotator cuff, and spinal erectors.

Incorporating these exercises into a weekly routine, whether as a warm-up, off-day activity, or post-workout cool-down, can significantly contribute to joint health. Consistency is key, and by prioritizing joint care, individuals can enjoy sustained and injury-free training over the long term.

The weekly routine that the Hash brothers recommend revolves around doing the exercises in this manner:

  • Active 90/90 Switch – 3 Sets of 60-90 Seconds
  • Wall Slide – 3 Sets of 60 Seconds
  • Hanging Leg Raise – 3 Sets of 8 Reps
  • One Arm Crab – 3 Sets of 6 Reps

For all the information above condensed in video format, watch it below.

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Joint strength is crucial for several reasons, as it plays a fundamental role in supporting overall health and functionality. Here are some key reasons why joint strength is important:

  1. Stability and Support: Strong joints provide the necessary stability and support for the body’s movements. This is especially critical during weight-bearing activities and exercises that put stress on the joints.
  2. Prevention of Injuries: Weak joints are more susceptible to injuries, such as sprains, strains, and dislocations. Strengthening the muscles around the joints helps protect them from undue stress and reduces the risk of injuries during physical activities.
  3. Range of Motion: Joint strength contributes to maintaining and improving the range of motion in joints. Adequate range of motion is essential for performing daily activities, sports, and exercises with proper form and efficiency.
  4. Balance and Coordination: Well-supported joints contribute to better balance and coordination. This is particularly important in activities that require precise movements and control, such as walking, running, and various sports.
  5. Posture Support: Joint strength is integral to maintaining good posture. Weak joints can contribute to poor posture, leading to discomfort, muscle imbalances, and an increased risk of injuries over time.
  6. Joint Health and Longevity: Regular exercise and strength training promote joint health by improving blood circulation, delivering essential nutrients to the joints, and promoting the production of synovial fluid. This helps in reducing the risk of degenerative joint conditions, such as osteoarthritis.
  7. Functional Independence: Strong joints contribute to functional independence, allowing individuals to perform daily tasks, such as lifting, carrying, and reaching, with greater ease and efficiency.
  8. Enhanced Performance: In sports and physical activities, joint strength enhances overall performance. It allows athletes to generate more power, move with agility, and reduce the likelihood of sports-related injuries.
  9. Quality of Life: Joint strength is closely tied to overall quality of life. When joints are strong and functional, individuals can maintain an active lifestyle, participate in recreational activities, and enjoy a higher level of physical well-being.

In summary, joint strength is vital for maintaining a healthy, active, and injury-free lifestyle. Incorporating exercises that specifically target joint strength can contribute to overall physical fitness and longevity.

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