If you suffer from joint pain in the morning, there is a chance you have arthritis. Those achy and swollen joints can wreak havoc on how you feel, both physically and mentally. The older you get, the most likely you are to have arthritis pain. Your first reaction may not be to do stretches for arthritis pain, but instead, stay as motionless as possible. After all, whenever you move, you feel joint pain. However, the opposite is true!
If you have arthritis flare-ups, you’ll want to do some light stretching. By stretching, you help warm up the area around your joints, increase your range of motion, and lubricate joints. After stretching, you will notice that your joints are not as stiff as they were before.
There are a whole bunch of stretches for arthritis pain you could do, so we’ll narrow it down for you and give you five of the best stretches you could be integrating into your daily routine right now. These stretches will focus on your major joints so that you can be more mobile and enjoy a life with less joint pain.
Here are the five best stretches for arthritis pain:
Cat-Cow
This is one of the best stretches you can do to get your upper back loosened up. As long as you do it slowly, you will be warming up your back in a way that will prepare you for a wide range of motions throughout your day. This even includes physically-demanding activities like dancing and cycling.
To do this stretch, start off with your hands and knees on a soft mat or rug. Place your wrists in alignment with your shoulders, while your knees are in alignment below the hips. Start off by extending your spine and tucking your toes. With your head dropping down towards the floor, inhale and let your stomach expand towards the floor as well. Raise your head up towards the ceiling on that inhale, while arching your back. Your tailbone will tilt towards the floor as well. Then, exhale while carefully rounding your spine. Bring your chin in towards your chest. You will want to repeat this stretch eight times.
Floor Angels
You’ve heard of snow angels, but have you heard of floor angels? With this stretch, you will increase the range of motion your shoulders can do. Doing this stretch will reduce pain and the potential for any shoulder-related injuries.
To do this stretch, start off by lying down on your back while bending your knees. Also, make sure your feet are flat on the floor while your arms are on the sides of your body, staying slightly bent. Keep your palms up throughout the stretch. Your arms should always stay in contact with the floor. Take an inhale while you move your arms up towards the top of your head. Once they are over your head, make sure your index fingers make contact with one another. Upon exhaling, bring your arms back down to their original starting position. Remember that your arms should stay on the floor at all times. Repeat this stretch for a total of eight times.
Ankle Circles
Doing ankle circles may seem easier to you than the previous two stretches due to one of your ankles and lower legs being used. Also, you get to sit in a chair. When you do ankle circles, you loosen up the joints in your ankles, which means you’ll feel less pain when walking or running. This stretch can even reduce any knee soreness you may have.
To start this exercise, grab a chair and sit down on it. You will want to sit close to the edge of it while placing your feet squarely on the floor. Your hands will rest beside your thighs. Begin the stretch by lifting your right foot and extending it away from you. Keeping that leg in the air, rotate its ankle five times in a clockwise direction, followed by five counterclockwise rotations. Place that foot back onto the ground and repeat the same movements with your left foot. Repeat this exercise five times for each foot and in each direction.
Arm Circles
Arm circles will extend the range of motion your shoulders enjoy. Also, this stretch will warm you up for any activity you may get involved in over the course of the day.
To do this exercise, begin by standing hip-width apart. Extend your arms straight out so that they are horizontal to the ground. Keep your palms facing the floor. Start circling your arms forward, first making small circles and then making them larger. After doing this 10 times, go backward and repeat the process. You will want to perform this stretch five times per direction.
Hinge & Reach
For the final stretch, you will be doing the hinge and reach movement. This will warm up your joints and get you prepared to perform both errands and recreational activities.
To begin this stretch, place your feet hip-width apart. Let your arms drop down into a relaxed position alongside your body, while your palms are facing up. You will also want to maintain a slight bend in your knees. Stretch your arms out in front of you so that they are horizontal to the ground. Keep your back straight throughout but angle it towards the front. Keep the palms facing one another. Then, swing your arms back down to face your hips and get your back into its original vertical position. Repeat this stretch 10 times.
Wrapping Up
Now that you know the five best stretches for arthritis pain, you can work on them. However, don’t stop there. Take a joint supplement as well. JointFuel360 is a powerful and popular joint supplement that has antioxidants like resveratrol and anti-inflammatory compounds like black pepper extract and turmeric that, combined, will significantly reduce arthritis pain in your joints.
Don’t wait until joint pain sets in. You can implement strategies for health and wellness over the long term. An active lifestyle, combined with a healthy diet and quality health supplements is a great way to help you keep moving!
* These statements have not been approved by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
SOURCES
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints
https://orthoinfo.aaos.org/en/staying-healthy/effects-of-aging/
https://www.healthline.com/health/osteoarthritis/understanding-aging-and-joints
https://health.clevelandclinic.org/5-best-ways-to-safeguard-your-joints-as-you-age/
https://www.healthline.com/health/improving-mobility-in-old-age
https://hcamidwest.com/blog/entry/aging-bone-joints
https://www.mountsinai.org/health-library/special-topic/aging-changes-in-the-bones-muscles-joints
https://www.webmd.com/pain-management/features/common-pains-of-age
https://www.bannerhealth.com/staying-well/expert/joint-pain-aging
https://www.physio-pedia.com/Effects_of_Ageing_on_Joints
https://orthoinfo.aaos.org/en/staying-healthy/smoking-and-musculoskeletal-health
