Though you may not have given it much thought, your ankles and their range of motion can have an effect on your knees and hips. In fact, when your ankles are not able to achieve a 360-degree range of motion, your knees take on a side to side motion, causing pain in the knee and consequently, the hip. These three exercises will help bring mobility back to your ankles, relieving pain in your hips and knees.
Your Weekly Regime: Proceed with these 3 simple corrective movements at least 3 times a week, in order to build your range of motion and increase flexibility.
1. Low Rocking Squat
Here's How: Keep your feet shoulder-width apart, coming into a low squat. For an easier modification, place your heels over a higher surface (as shown in the image). You may also place an exercise block under your buttocks for extra support. Keep your hands together in front of your chest and press your elbows against your inner knees. From here, lean your weight to one side (as shown in image A), then rock back to the other side (as shown in image B). Continue to rock side-to-side for 30 seconds.
2. 3-Point Half Kneeling Mobility
Here's How: Set yourself up in a half kneeling position in front of a wall. You may hold onto a foam roller or a surface for balance if needed. Bend your front knee at 90 degrees, keeping your knee over the ankle, as shown in image A. Then lean your weight and hips forward until your front knee touches the wall (see image B). Hold this position for 5 seconds then return to starting position A. Repeat for another two times, this time angling your knee to the right and then, to the left. Repeat on the other leg.
3. Work and Massage the Bottom of your Feet
Here's How: From a standing position, place a tennis ball under your foot. Roll the ball up and down. If an area of your foot is more sensitive to the ball's touch, hold the tennis ball there for a couple of seconds, adding more pressure with your body weight. Hold it for 30 to 60 seconds on each foot.
Active Life vs Gym Exercise - What’s Better For Seniors?
For senior adults, is planned exercise better or worse than continuous activity throughout the day? The answer may surprise you...
Recent Studies Show Aerobics Can Help Treat Arthritis
Are you suffering from joint pain? Recent studies show Aerobics exercises can help you to treat joint problems like Rheumatoid Arthritis.
Slow Metabolism? 10 Ways to Make it Hurry Up!
If everything you're doing to lose weight doesn't seem to make a difference, you may have a slow metabolism. Here are 10 remedies to get over your problem.
Alleviate Knee Pain with These 7 Exercises
Whatever the cause of your knee pain, exercise and keeping a healthy weight can reduce symptoms. These exercises will help ease pain & prevent future problems.
There’s No Age Limit to Start Strength Building Exercises
There’s a misconception that muscle building is dangerous or ineffective for older adults, but this new recent study busts that myth
Beat Sciatica Pain with These 7 Simple Exercises
In this article you will find 7 different yoga poses that you can try at home to alleviate the painful symptoms of sciatica.
How to Cope With Back and Sciatic Pain While Driving
Take note of these tips to cope with back, neck, and sciatic pain while driving.
MUST WATCH: Full-Body Chair Workout Guide for Seniors
This full chair workout for seniors covers every area of your body!
14 Super Foods that Fight to Prevent Cancer
These super foods, taken daily, have been proven to fight to free your body from the risk of cancer.
Important: The Dangers of Mixing Drugs Explained
What happens when we mix these drugs? Find out in this informative video.
Owning a Cat Can Do Wonders For Your Health!
Pet ownership, especially cat ownership, can improve the quality of a person's life. Here are 10 health benefits of owning a cat.
Not What You Though - How Healthy Skin REALLY Looks Like
Short, concise, and straight to the point - here are 5 skin health myths busted with clear scientific explanations.
What Causes Constipation? Find Out Here...
What's behind constipation? This informative TED-Ed video sheds some light on the matter!
What is a Normal Heartbeat, and and Why Does it Change?
What is a normal heartbeat? And do we get the same speed over all our life time? This video is about to give you those answers, and more...
Instant Back Pain Relief - How to Decompress the Spine
These spinal decompression exercises will help you relieve the pain, stiffness, and pressure throughout the entire spine almost instantly.
WARNING: Who Shouldn't Consume Turmeric? Find Out Here
Discover more about who shouldn't consume turmeric or curcumin in this video:
Tutorial: Relieve a Stiff Neck Naturally in Just 90 Seconds!
Take a look at several great stretches that you can try that will alleviate a stiff neck.
De-Stress Your Brain in 30 Seconds With These Simple Tips
A doctor shows a useful and simple technique with the help of which you can achieve instant relaxation. Find out more...
Fix Inner Leg Pain FOR GOOD With These Stretches
Struggling with inner-leg pain? Try these effective stretches.
9 Misleading Myths About High Blood Pressure
In this article, we dispel 9 misleading hypertension myths, so that we’re able to understand it more and take better care of ourselves and our loved ones.
Hemorrhoids: How to Treat Them the Natural Way
In this article you will find out what are the causes of the problem, what are its symptoms, how to alleviate it in natural ways as well as other ways to deal with its symptoms.
3 Ways to Self Pop Your WHOLE BACK for Instant Pain Relief
Learn how to pop your own back for instant pain relief.
Constantly Clearing Your Throat? Try These Remedies
Frustrated with constant throat clearing? Try these remedies.
WATCH: What Causes Floaters in Your Eyes?
We can often see things floating around our field of vision, but what are they? This science video explains all.
Alzheimer's And Meat Eating: Addressing the Connection
Does eating a lot of meat have a connection to Alzheimer's? We examine the evidence.
For Great Health, Add Goji Berries to Your Shopping List!
From fighting aging to a super-charged immune system, this miracle fruit carries with it so many health benefits it should be in everyone's shopping cart.
10 Healing Scents That Can Do Wonders for Body and Mind
Smell evokes memories and happy memories but there’s more to scent than nostalgia. Smell offers many benefits for your body and mind.
The 10 Most Effective Exercises for Neck Pain Relief
Get quick relief from a stiff neck with these easy stretches.
The Added Benefits of Walking No One Told You Before
We all know walking is good for our health. But we bet you didn’t know about these little-known benefits of the activity.
Prevent and Treat a Hump Within a Month!
These exercises will make sure you don't develop a hump - or treat the one you have.
Alleviate Your Sciatica Symptoms Using 6 Simple Exercises
Sciatica can be horrendously painful, but there are numerous exercises you can do in order to alleviate your symptoms. Try the 6 I'm about to show you.
This 10-Minute Brain Exercise Will Recharge Your Brain
Suffer from headaches, migraines, or brain fog? This 10-minute exercise can really help.
This 92-Year-Old Fitness Instructor Enlivens our Spirits!
She is 92, but fitness is her life!
3 Easy Exercises to Alleviate Light-Headedness
If you're feeling dizzy or out of balance, these three exercises will help alleviate your symptoms.
Start Using Yoga For Neck & Shoulder Pain Relief
If you are suffering from a lot of knots and tightness in your neck and shoulder muscles, then give these yoga stretches a try.
These Exercises Bring Relief to Sciatica and Nerve Pain
A pinched nerve in the back can be a bothersome chronic condition with frequent flareups. Here's how to bring instant relief to this type of back and leg pain.
Is Sleeping a Full 8 Hours a Night Not a Good Idea?
A neuroscientist explains why eight hours of sleep every night might not be best for you.
If You Eat These 9 Fish Regularly, You Should Stop!
We are always told how fish is healthy, but there are actually some types of fish that'll do more harm than good. Here are nine of them!
The Truth About the Medical Secrets of Amazon Tribes...
Mark Plotkin spent years among the tribes of the Amazon and he has some fascinating secrets to share.
The Health Benefits of Waking Up to Lemon Water
Lemon water is nutritious, here is why you should drink water with lemon every day.
Doing This for 5 Minutes Can Lower Your Blood Pressure!
These simple and effective exercises will help lower your blood pressure almost immediately.
This is the Most Effective Way to Remove Ear Wax at Home
Remove earwax at home with this effective hack.
Say Goodbye to Your Double Chin with These 5 Exercises
These 5 exercises will help give your chin a tighter, younger, and healthier look, and eventually to help you get rid of a double chin all together.
6 Common Mistakes We All Make When Showering
Which of these 'mistakes' are you guilty of making?
The Perfect Seated Core Workout for Seniors and Beginners
In this video, two physical therapy experts will guide you through a short seated core strengthening workout suitable for seniors and beginners.
Breakthrough: Lion's Mane Mushrooms Boost Memory & Nerves!
Researchers have recently uncovered the mushroom's potent compounds, particularly hericene A, that could help nerve cells grow and better interact with each other.
Can Aging Be Cured in Your Lifetime? It May Be So...
Could there be a cure for aging? Watch this video and find out!