The Joint Pain Relief Workout: Healing Exercises for Your Shoulders, Hips, Knees, and Ankles (Harvard Medical School Special Health Report Book 2) by Edward M. Phillips MD

Author:Edward M. Phillips MD [Phillips MD, Edward M.]
Language: eng
Format: epub, mobi
ISBN: 9781614010081
Publisher: Harvard Health Publications
Published: 2014-05-18T00:00:00+00:00

Reps: 10

Sets: 1–3

Intensity: Light to moderate

Tempo: 3-1-3

Rest: 30–90 seconds between sets

Starting position: Stand up straight with your feet hip-width apart and your hands at your sides.

Movement: Slowly lift up on your toes so that your heels rise off the floor as high as possible. Pause, then slowly return to the starting position.

Tips and techniques:

• Maintain neutral posture with your shoulders down and back.

• Stand evenly on your toes and heels before lifting and when returning to the starting position.

• Exhale as you lift.

Too hard? Hold on to a chair or counter for support.

Too easy? Hold weights (3 to 5 pounds) in your hands while doing the exercise.

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