One of the main complaints in older men and women is joint pain.
Joint pain can be a result of many different factors including various diseases, however a lot of times it is simply due to overuse or a past injury that has not been resolved.
In any of these cases, if you are wanting to begin exercising, it can severely limit how your body performs during a workout. When you begin to workout, the basis for success is this simply:
- Move well.
- Move often.
If you want to first move well, then move often, you must build a strong foundation to avoid future injury. The only way to do this is to begin performing stabilization exercises. You must strengthen the deep, small stabilization muscles in order to feel better.
Exercising always has progressions. The truth is that if you haven’t worked out in a while, then these simple stabilization exercises will make you pretty sore.
I understand the appeal of getting in the gym and squatting 200 pounds because that’s what “looks good.” However at that rate you’ll probably only end up going once because you’ll most likely break your body in that one day.
It’s a waste of a gym membership if you ask me. . .
According to NASM, optimal progression should go like this:
- Stabilization Endurance
- Strength Endurance
- Maximal Strength
The rate at which you progress to the later stages of this model vary from person to person. It could take someone six weeks to build from stabilization to strength, or it could take six months.
That is relative.
It does not matter how fast you progress, as long as you are making PROGRESS.
The thing that I love about stabilization exercises is that since they are foundational, you need to use it even when you are in the power phase. It never goes away.
If you are just starting to exercise, this is exactly what you need. If they are too easy and you have no problem performing them, then have a party and move on to the next phase!
Here are some great videos that will help you begin these exercises. If you are having pain in a certain joint, begin exercising that first.
If you are really serious about becoming stronger, I can guarantee that performing these exercises on a daily basis will improve your quality of life by tenfold. You will be able to do the every day activities, easily and pain-free, that you were not able to do before.
Some of these videos are long, however it is worth it to educated yourself on the anatomy of what is happening and why this pain is occurring in your body.