Harvard Health Publishes New Joint Pain Relief Workout

The New Harvard Joint Pain Relief Workout Harvard Health Publications has published a new Special Health Report entitled, “The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles.”

The Report provides exercises designed by doctors at Harvard Medical School, along with Master Trainers and Fitness Consultants, that, according to Harvard Health “can help relieve ankle, knee, hip, or shoulder pain, and help you become more active again, which in turn can help you stay independent long into your later years.”

The Joint Pain Relief Workout” is prepared by the editors of Harvard Health Publications in consultation with Edward M. Phillips, M.D. Assistant Professor, Department of Physical Medicine and Rehabilitation, Harvard Medical School, and Director and Founder, Institute of Lifestyle Medicine, as well as Master Trainers and Fitness Consultants Josie Gardiner and Joy Prouty. It is available for purchase online from Harvard Health Publications.

The Exercises in The Report

“Designed by knowledgeable exercise experts, our workouts are intended to strengthen the muscles that support your joints, increase flexibility in your joints, and improve range of motion. Done regularly, these exercises can ease pain, improve mobility, and help prevent further injury,” the publisher states in its description of the Report.

The Joint Pain Relief Workout includes four workouts targeting those areas most affected by joint pain – the shoulders, hips, knees, ankles, and wrists. It also includes mini-workouts for wrist and elbow problems. Each workout consists of 11-12 exercises to strengthen and improve flexibility of that joint. Each exercise is illustrated and accompanied by tips and techniques, instructions for tempo and movement, and options for making the exercise easier or more challenging.

Among the exercises, which are presented with pictoral illustrations and described in detail in the Report, are:

For the Ankle Workout:

  • To Warm up:
    • Ankle pumps
    • Foot rotations
    • “Writing the alphabet”
  • For Strengthening
    • Single leg stance
    • Heel raises
    • Point and flex
    • Inversion and eversion
    • Toe taps
  • Stretching:
    • Standing lower calf stretch
    • Standing soleus stretch, and
    • Other exercises

For the Knee Workout:

  • To Warm up:
    • Mini-squats
    • Alternating hamstring curls
    • Standing single leg circles
  • For Strengthening
    • Supine knee extensions
    • Seated kneed extension
    • Chair stand with staggered legs
    • Single leg lift
    • Wall squats with stability ball/li>
    • Quadriceps stretch on stomach
  • Stretching:
    • Alternating hamstring stretch

For the Hip Workout:

  • To Warm up:
    • Alternating knee lifts
    • Hip circles on back
    • Hip circles on stability ball
  • For Strengthening
    • Side-lying clam
    • Wall squats with stability ball
    • Standing side leg lift
    • Bridge with alternating single leg lift
    • Quadruped single leg lift
  • Stretching:
    • Kneeling hip flexor stretch
    • Gluteal stretch
    • Cobbler’s pose
    • Hamstring stretch

For the Shoulder Workout:

  • To Warm up:
    • Shoulder circles
    • Shoulder pendulums
  • For Strengthening
    • Wall push-up with stability ball
    • Standing internal and external rotation
    • Standing V-raise
    • Standing row
    • Biceps curl
  • Stretching:
    • Diagonals
    • Shoulder stretch
    • Wall climb
    • Shoulder stretch with internal rotation
    • Chest stretch

The Report also includes a Wrist and elbow mini-workout.

Each section includes an introduction to the anatomy of the joint in question, and what medical issues may be helped by the proposed exercises.

The detailed instructions for each exercise include information on how to adapt it to make it either harder or easier, so you can tailor the exercise to your ability, and increase intensity as you progress. The report also includes a planning worksheet to help you get started and stay motivated, as well as answers to common exercise questions.

The exercises in this Report are designed so that you can do them anywhere, including your own home, on your own schedule. Most require no equipment.

The Report gives you a complementary walking plan to benefit your heart and lungs, as well as guidance for warming up, for extending range of motion, and improving balance. Advice on starting a “slimming, energy-boosting diet” is also included.

Contents of the Report

Here is a list of the Contents in the The Joint Pain Relief Workout:

  1. Taking the first steps
    • How much execise should you aim for?
    • Why bother to exercise?
  2. Safety first
  3. Posture, alignment, and angles: Striking the right pose
  4. Equipment: Choosing the right stuff
  5. Getting started
    • A simple cardio workout
    • Why weight matters
  6. Dig deep for motivation
    • Planning worksheet
  7. Using the workouts
    • What information is in each workout?
    • Answers to six common workout questions
  8. Ankle workout
    • Ankles 101
    • Ankle exercises
  9. Knee workout
    • Knees 101
    • Knee exercise
  10. Hip workout
    • Hip 101
    • Hip exercise
  11. Shoulder workout
    • Shoulder 101
    • Shoulder exercise
  12. Wrist and elbow mini-workout
  13. Resources
  14. Glossary

The Joint Pain Relief Workout: Healing exercises for your shoulders, hips, knees, and ankles” can be purchased online from Harvard Health Publications. The cost is $18.00 for a PDF print out, $18.00 for a print version, or $26.00 for both.

More Information

See also “Knees and Hips: A troubleshooting guide to knee and hip pain”, by Harvard Health Publications, which is available for purchase online from the publisher. Harvard Health states that this Report can be purchased “FOR ONLY $10 – when purchased with any other report [from Harvard Health Publications] at regular price. Enter Promo Code NOPAIN10 at checkout.”

See related HelpingYouCare™ reports on:

Harvard Guide to Exercise – A Program You Can Live With

Harvard Guide to Women’s Health Fifty and Forward Focuses on Prevention

Harvard Issues Updated Report on Low Back Pain: Healing Your Aching Back

For more information about Knee Problems, see Questions and Answers about Knee Problems by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, part of the National Institutes of Health.

For more information on exercise and other lifestyle factors promoting wellness for seniors and caregivers, see the HelpingYouCare™ resource pages on Wellness/ Healthy Living for Seniors & Caregivers, including:

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