My uncle has a desk job and he was complaining that it has become challenging for him to walk and perform other daily activities.

As days passed on even getting up from bed was very challenging for him. So we visited to our family doctor and then we came to know he has been affected with arthritis.

He suggested to perform some stretching exercises and to adopt a healthy lifestyle. Surprisingly these stretching activities were simple and can be performed at home.

So, in this blog, I will be discussing about all the stretching exercises. And, adding these stretching exercises to your daily routine will provide you with long-lasting pain relief.

Exercises for Stretching Joints to Reduce Joint Pain

As we all know, all the muscles in the body are interconnected, and these stretches and exercises will strengthen the joint and make injury painless.

These top 10 simple stretching joints exercises will help you loosen your back, hip, and knee joints. You can do these stretches right on the bed or on the floor.

These stretches must be gentle enough for everyone, but if you have any queries, it is always recommended to consult your doctor.

1. Knee to Chest Stretch

Lie on your back, and bend both knees.
Your feet must be flat on the floor or bed.
Hold your right knee with both hands and slowly pull the knee towards your chest.
You should feel a stretch in the back of your leg and the lower back.
Hold this position for about 30 seconds and then release it slowly.
Repeat this same stretch with the left knee and repeat for at least 2 to 3 times on both sides.

2. Serratus Punch

Place a pillow on the floor and lie flat on your back with your head on it.
Now, bend your knees if this feels comfortable for your back.
Gently raise both arms in the air toward the ceiling with your palms facing each other.
Keep your head on the pillow and your arms straight.
Raise your shoulder blades off of the floor, imagine you are trying to touch the fan.
Maintain this stretch for around 30 seconds and then gently release it.
Repeat these steps for at least 2-3 times.

3. Finger Extension

For performing finger extension, you need to take a rubber band and wrap it around all five fingers below your fingertips.
Now, gently spread your fingers apart as far as you can.
Hold this stretch for almost 5 seconds and then release.
Repeat this exercise 10 times with each hand.

4. Corner Stretch

For doing this stretch you need to be in a corner or an open doorway. You need to stand about 2 feet away from the corner or doorway.
Now, place your hands at the shoulder height on either side of the wall or doorway.
Slowly, bend your elbows and lean your body weight towards the corner or open doorway.
You should now feel the stretch across the front of your chest and shoulders.
Maintain this stretch for almost 30-40 seconds and then slowly release it.
Now, repeat all the steps for 2 to 3 times.

5. Piriformis Stretch

To perform piriformis stretch you need to lie on your back with both knees bent and feet flat on the bed.
Now, cross your right ankle on the top of your left knee.
Wrap your hands behind your left knee and slowly get your knee to your chest.
You must gently stretch the back of your right leg.
Maintain the stretch for about 30 seconds and then slowly release it.
Change the sides and repeat the stretch with your left leg crossed on top of your right knee.
Repeat all the steps for 2 to 3 times on both sides.

6. Towel Squeeze

Towel squeeze is simple and can be done with a small rolled hand towel. Hold the towel in one hand and squeeze it.
Hold it for 5 seconds and then relax.
Repeat this process 10 to 15 times with both hands.

7. Posterior Shoulder and Back Stretch

To do this, you should stand straight with both arms at your sides.
Gently get your right arm across your chest by keeping it straight.

8. Side Neck Stretch

Sit or stand comfortably to perform a neck stretch.
Now, slowly tilt your head to one side and bring your ear close to your shoulder.
You should feel a gentle stretch on the opposite side of the neck. Hold this position for 15-30 seconds.
After this, switch to the other side and repeat it.

9. Heel and Calf Stretch

To perform heel and calf stretch you should stand facing the wall.
Now, place your hands on the wall and take one foot back as far as you are comfortable.
Stand with your feet pointing forward, flat on the ground, and slightly bend your knees.
Then lean into the stretch and hold it for 30 seconds. You must feel the stretch in your back leg.
Now, change the legs and repeat all the steps.
Do this stretch twice on both legs.

10. Half Squats

To perform this stretch stand in the squat position with your feet shoulder-width apart.
Now, place your hands on your hips or in front of you. Look straight and slowly squat down about ten inches. This is considered a half squat.
Hold it for a few seconds and then stand up by pushing your heels.
Perform 2 to 3 sets of 10 repetitions.

Note: Always, remember that feeling a slight pull or discomfort while stretching is fine. But, if you feel any pain during or after stretching joints, consult with your doctor.

How Does Stretching Joints Help Deal with Joint Pain?

Stretching can ideally fix your muscular imbalances related to knee pain and improve your strength and flexibility. (Additionally, if you’ve particularly been dealing with knee pain, check out our article on how to stretch your knees for pain relief).

For instance, if you are a runner who is not flexible, you can run to a limited range and force yourself to heavily use some muscles. As a result, these muscles will be stretched too much, causing joint pain.

Stretching joints will make your muscles more flexible and balanced, lowering the overuse of particular muscles.

Stretching can also help with joint pain caused by inactivity. Today many people have desk jobs which can result in tight hamstrings.

If the hamstrings are not stretched properly, then you cannot use the muscle to its full potential, this will cause pain in the muscle itself or the knee.

Tips for Protecting Your Joints

If you haven’t exercised for a long time then start it slowly. Remember don’t push yourself too hard because too much pressure on muscles can make your joint pain worse.

Here are some tips to protect your joints:

Keep it Simple

Start with simple exercises that can be gentle on your joints. And don’t put too much stress on them. You can start with cycling, swimming or basic yoga.

Apply Heat

Heating can help you in relaxing your joints and muscles. This can make them pain less before you work out.
Firstly, do some warm-up before exercising, simultaneously you can use warm towels, and hot packs or take a warm shower.
But, keep in mind it shouldn’t be extremely hot. Keep it around for 20 minutes after your activity.

Move with Care

Start gently by moving your joints and warm up. Begin with a simple exercise for 5 to 10 minutes before moving to strengthening or aerobic exercises.

Workout Slowly

Exercise slowly with easy movements. At any point, if you feel pain, take a break. If you get extreme pain than the usual joint pain then it means something is wrong.
Slow down if you notice any swelling or redness in your joints.

Apply Ice Afterwards

Apply ice on your joints for up to 15-20 minutes after doing the exercise. This is beneficial especially if your joints are swollen.

Listen to Your Body

Start slowly and exercise harder as you get stronger..

Wrapping Up

Adding these simple stretching exercises into your daily routine is an effective approach to managing joint pain and improving your entire joint health.

However, it is recommended to consult with your doctor before starting any exercise, especially if you have any medical conditions or concerns related to your joint health.

Alongside stretching for joint pain, maintaining a balanced diet and regular exercise contribute to improved joint well-being.

Always remember consistency is the key and steady progress is more important than pushing yourself to the limit.

Consistency is the key so don’t rush. Always, listen to your body and make sure you’re stretching in a way that’s safe and works well for you.

Supportive Joints

Dealing with Joint Pain? Try Out These Exercises for Stretching Joints!