5 Morning Stretches for Joint Pain Relief

People who suffer from joint pain know that mornings can be especially tough. After a night of little movement during sleep, the joints are stiff, the pain is intense, and it’s difficult to perform basic actions we’re used to. Fortunately, there is a remedy for this problem, which lies in special morning stretches that can ease joint pain and help you start the day on the right foot. The following 5 stretches are specifically designed for those suffering from joint pain, and with them, you can bring routine back to your life and a smile to your face. 

 

1. Hamstring Stretch 

The first stretch will help you relieve pain in the back, thighs, and legs, and you can perform it comfortably in your bed. At first, you may feel a little difficulty doing this stretch, but as you practice it more, the relief will increase, and it can be repeated several times.

The first stretch will help you relieve pain in the back, thighs, and legs, and you can perform it comfortably in your bed. At first, you may feel a little difficulty doing this stretch, but as you practice it more, the relief will increase, and it can be repeated several times.

How to do the stretch? 

Lie on the bed with your right leg straight and your left leg bent.

 

Hold the back of your bent left thigh and stretch it toward your chest. 

 

Lift your bent left foot towards the ceiling and stay in this position for 30 seconds. 

 

Return to the starting position and repeat the stretch 2-3 times with your left leg. 

 

Then switch legs and do the stretch with your right leg.

 

If you have difficulty lifting your leg towards the ceiling, simply bend your knee toward your chest for 30 seconds without stretching your leg upwards.

2. Single Knee to Chest Stretch  

This stretch is a direct continuation of the previous one, and it will help ease lower back pain that affects many people. You can also do it in bed, and if you feel ready, upgrade the exercise by doing it on a mat placed on the floor.

How to do the stretch? 

Lie on a bed/mat with your knees bent and your hands placed under your head. 

 

 Lift your hands in front of your body and hold your left knee firmly. 

 

Slowly stretch your left knee towards your chest and hold the position for 30 seconds. 

 

Slowly lower your left knee back to the floor, repeat the stretch 2-3 times, switch legs, and perform the stretch with your right leg. 

 

 

3. Piriformis Muscle Stretch 

The piriformis muscle is located deep within the buttocks, and one of its roles is to stabilize the hips – an area where many people tend to feel pain. Stretching this muscle will allow you to strengthen it, as well as the support for your hips, thereby reducing morning stiffness in this area.

How to do the stretch?  

Lie on a bed or mat and bend your legs in front of you. 

 

Place your left ankle on your right thigh as shown in the image. 

 

Hold the back of your right thigh with both hands and slowly stretch it toward your chest. 

 

Stay in this position for 30 seconds, lower your legs, and switch them so that your right ankle is placed on your left thigh. 

 

Repeat the stretch 2-3 times with each leg, making sure you feel a stretch in your thighs and buttocks each time. 

 

 

4. Serratus Anterior Muscle Stretch 

The serratus muscles are located under our armpits, and stretching them helps relieve pain in the arms, shoulders, and neck. For the next exercise, you'll need 1 kg weights – one for each hand – but you can skip them if they make it too difficult.

How to do the stretch?

Lie on a bed or mat with a pillow under your head, and stretch your legs forward. At this point, you can bend your knees if you feel more comfortable in this position. 

 

Lift both hands upwards (with or without weights) so that your palms face each other. 

 

Gradually stretch your arms upwards while raising your shoulder blades towards the ceiling. 

 

Stay in this position for 30 seconds, then slowly lower your arms and shoulder blades back down. 

 

Repeat the stretch 2-3 times according to your comfort level.

5. Front Shoulder and Back Stretch  

Stiffness in the shoulders and back makes it difficult for people to function normally and even lift the lightest loads. The following stretch can significantly alleviate this situation, and it is recommended to perform it after the other stretches on the list to achieve optimal results.

How to do the stretch?

Stand straight with both arms at your sides. Lift your right arm across your chest so that it is straight. 

 

Now hold your right arm with your left hand and stretch it backward. 

 

Stay in this position for 30 seconds, then slowly lower your arms down. 

 

Repeat the stretch 2-3 times with each arm, ensuring you feel the stretch in the upper part of your arm each time.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Suffer From Knee Pain? Here Are 6 Moves You Can Do!

Did you know that joint pain affects one in five Americans and is one of the leading causes of disability in the U.S.? Knee pain, along with leg, neck and back pain tops the list of problem areas and studies are showing no sign of improvement. In fact, a 2013 study saw a 162% increase in knee replacements over the last 20 years in people 65 and older. But, what are the causes of knee pain? Factors like inactivity, carrying too much bodyweight, poor posture, improperly treated injuries and insufficient nourishment all contribute to knee pain. There are ways you can improve your knees, strengthening the joints and saving you years of daily pain and discomfort by following these exercise tips: 

 

1. Wall Calf Stretch

Very often, calf muscles get neglected during a stretch. But, if you spend a lot of time on your feet, run or do high-impact workouts, this type of stretch is necessary. They can get extremely tight from impact and need a good stretch to relieve any pain that might travel up to the knee. 

 

Here's How: Find a wall you can lean against. Flex your foot and position the heel where the floor meets the vertical surface. Your toes should be elevated and your heel, down on the floor. Hold the stretch for as long as possible leaning toward your front leg. Hold the stretch at its deepest point. Do about 15 reps on each leg, or more if you are still experiencing tightness. 

 

 2. Calf Smash with Lacrosse Ball  

This move allows you to work out the tension in both your calf and your hamstring, Williams says. 

 

Here's How: Sit on the ground pulling your right foot close to your butt bending your knee. Place a lacrosse ball below your right knee holding it tightly between your calf and hamstring/ Create a compression force by pulling your shin towards you, then rotating your foot in alternative movements. Continue until you feel tightness in these areas being relieved, then switch legs.

3. Half Knee Hip and Quad Stretch

This move feels amazing and will work your quads and your hips.  

 

Here's How: Come onto your knees, taking your left foot out in front of you, bending it at the knee. Slowly lift your right leg up, grabbing your hand around your foot slowly taking the heel of your foot towards your glutes. Hold this pose till the tightness feels relieved. 

 

4. Quad foam roller stretch When you sit down for most of the day, the quad muscles can get short and tend to be under constant tension. Using a foam roller, however, will help. 

 

Here's How: Lie face down with a foam roller under your right leg, under your quad. Put the majority of your body weight on your leg and roll slowly. You can roll up and down and side to side as well focusing pressure on the tighter spots of your muscles. Then switch legs. Continue to roll until you no longer feel pain.  

 

5. Hamstring stretch

The hamstring muscles affect the knee more than we think and can be a major source of pain or discomfort.  

 

Here's How: Lie face up with your left leg flat on the ground, keep your foot flexed. Take your right leg up placing it against a wall, table or using a resistance band. At your deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot. Aim for 10 to 15 rounds of five-second holds. Repeat with your left leg. 

 

6. Straight leg raises  

This is an easy strengthening leg exercise that puts little to no strain on your knee.  

 

Here's How: Lie face-up with one knee bent and the other leg, bent at the knee, heel on the ground. Lift your straight leg up about one foot, rotating your leg outward, toes will point diagonally. Do 3 sets of 10 to 15 reps alternating legs. As you get stronger, add ankle weights up to 10 pounds. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Suffer From Knee Pain? Here Are 6 Moves You Can Do

Did you know that joint pain affects one in five Americans and is one of the leading causes of disability in the U.S.? Knee pain, along with leg, neck and back pain tops the list of problem areas and studies are showing no sign of improvement. In fact, a 2013 study saw a 162% increase in knee replacements over the last 20 years in people 65 and older. But, what are the causes of knee pain? Factors like inactivity, carrying too much bodyweight, poor posture, improperly treated injuries and insufficient nourishment all contribute to knee pain. There are ways you can improve your knees, strengthening the joints and saving you years of daily pain and discomfort by following these exercise tips:  

 

1. Wall Calf Stretch

Very often, calf muscles get neglected during a stretch. But, if you spend a lot of time on your feet, run or do high-impact workouts, this type of stretch is necessary. They can get extremely tight from impact and need a good stretch to relieve any pain that might travel up to the knee. Here's How: Find a wall you can lean against. Flex your foot and position the heel where the floor meets the vertical surface. Your toes should be elevated and your heel, down on the floor. Hold the stretch for as long as possible leaning toward your front leg. Hold the stretch at its deepest point. Do about 15 reps on each leg, or more if you are still experiencing tightness. 

 

2. Calf Smash with Lacrosse Ball 

This move allows you to work out the tension in both your calf and your hamstring, Williams says.  

 

Here's How: Sit on the ground pulling your right foot close to your butt bending your knee. Place a lacrosse ball below your right knee holding it tightly between your calf and hamstring/ Create a compression force by pulling your shin towards you, then rotating your foot in alternative movements. Continue until you feel tightness in these areas being relieved, then switch legs.

3. Half Knee Hip and Quad Stretch

This move feels amazing and will work your quads and your hips. 

 

Here's How: Come onto your knees, taking your left foot out in front of you, bending it at the knee. Slowly lift your right leg up, grabbing your hand around your foot slowly taking the heel of your foot towards your glutes. Hold this pose till the tightness feels relieved. 

 

4. Quad foam roller stretch 

When you sit down for most of the day, the quad muscles can get short and tend to be under constant tension. Using a foam roller, however, will help. 

 

Here's How: Lie face down with a foam roller under your right leg, under your quad. Put the majority of your body weight on your leg and roll slowly. You can roll up and down and side to side as well focusing pressure on the tighter spots of your muscles. Then switch legs. Continue to roll until you no longer feel pain.  

 

5. Hamstring stretch

The hamstring muscles affect the knee more than we think and can be a major source of pain or discomfort. Here's How: Lie face up with your left leg flat on the ground, keep your foot flexed. Take your right leg up placing it against a wall, table or using a resistance band. At your deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot. Aim for 10 to 15 rounds of five-second holds. Repeat with your left leg. 

 

6. Straight leg raises 

This is an easy strengthening leg exercise that puts little to no strain on your knee. 

 

 Here's How: Lie face-up with one knee bent and the other leg, bent at the knee, heel on the ground. Lift your straight leg up about one foot, rotating your leg outward, toes will point diagonally. Do 3 sets of 10 to 15 reps alternating legs. As you get stronger, add ankle weights up to 10 pounds. 

Along with these exercises, if you take early morning on empty stomach 1/4-1/2 teaspoon each of turmeric powder, fenugreek / methi seed powder and dry ginger powder, all being anti-inflammatory along with so many other benefits will banish your pain within a month. But, you must continue taking it daily to prevent all joint pain. They're harmless unlike the pills one swallows for pain.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement