10 Exercises That Ease Joint Stiffness

1. 10 Exercises That Ease Joint Stiffness Joint pain can make everyday tasks difficult by limiting your reach and flexibility. There can be numerous reasons for joint pain that leads to stiffness and swelling. If you want to know

2. the multiple ways to relieve joint pain, go through this post carefully and understand all these exercises you can follow to relieve joint aches! 1. Shoulder Rolls Stand straight with your arms placed on the sides. Roll your shoulder ten times in a forward direction and ten times in a backward direction. 2. Hamstring Stretch Sit on the edge of a stool or chair and then stretch one leg ahead while resting the heel on the floor. Now, sit with a straight back and slowly bend forward until you feel a stretch in the back of your leg. Hold there for 20-30 seconds, followed by repeating the same with your other leg. 3. Side Bends Stand straight while keeping your feet shoulder-width apart. Now, bend your knees a bit and keep your tummy tucked in. Keeping one arm on the side, bring the other arm up and then take it over your head toward the side. On doing so, you will feel a stretch on the side from where you have lifted the hand. Repeat this with the other arm 10 to 15 times. 4. Trunk Rotation Lie down on your back and bend the knees. Now, bring both your legs slowly towards the ground from your left. Hold on for 10 seconds and bring the legs back to the original position. After this, bring both the legs toward the ground from the right side. Continue alternatively. 5. Hip Swings Stand straight while keeping one of your sides toward a wall or any object. Now, hold the wall/object with your hand to take support and slightly bend your knees. Slowly, swing your one leg forward and then backward while keeping the back straight. Repeat this exercise 10 times each with both legs. 6. Quadricep Stretch Lie down on your side. Now, slowly bring the heel of the feet on the free/upper side toward the buttocks and hold it with your hand until you feel a stretch on your front thigh. Repeat this with your other side to feel the stretch. 7. Hip Rolls Lie down on your back with legs and knees straight. Now, roll both your knees inward, facing each other until you are pigeon-toed, and then move them in opposite directions. Repeat this alternatively 10-15 times. 8. Forward Knee Bends

3. Sit down on the ground with your back and legs straight. After this, try to touch the toes of your feet with both hands with your knees slightly bent. Repeat this ten times. 9. Leg Raises Lie flat on your back with arms on the sides. Keeping your legs straight, slowly lift one of them a few inches while tightening the leg and stomach muscles. Hold it there for 5 seconds and bring the leg back on the ground slowly. Repeat the same with your other leg. 10. Half Squats Stand straight with your legs shoulder-distance apart. Now, bring both your hands ahead, making an arms distance, and slowly bend your knees, making a half-sitting position. Hold - on for a while and then come back to the normal position. You can repeat this 10-15 times. Conclusion The above-listed exercises will help in easing the joint stiffness while improving your reach and flexibility. Source URL - Blogspot