🔴 HIGHEST MAINTENANCE JOINTS
Shoulder joint Rotator cuff strengthening + scapular control + controlled overhead mobility + balanced push/pull training
Knee joint Quad–hamstring balance + slow controlled squats/hinges + tendon strengthening (isometrics/eccentrics) + proper landing mechanics
Hip joint Glute activation + hip mobility work + deep range strength training + avoid prolonged stiffness (frequent movement)
🟠 HIGH–MODERATE MAINTENANCE JOINTS
Spine (lumbar > cervical) Core stability training + neutral spine control + hip hinge practice + posture variation + anti-flexion/anti-rotation work
Ankle joint Mobility drills (dorsiflexion) + balance/proprioception training + calf strength + controlled single-leg stability work