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At-home exercises your joints will love

Keeping active is really important for our overall health and wellbeing. Movement helps to keep the body strong and aids mobility – and it doesn’t need to be an intense cardio session to have an impact! Even simple stretches carried out in the comfort of your own living room will help.

In this post, Anisha, from the Woodside Osteopathic Clinic in Hertfordshire, talks through her favourite at-home exercises. Don't worry about the reps and timings so much, just make sure you get moving and have some fun!

Wall waving

This simple exercise is perfect for relieving tension in the shoulders.
    1. Stand with your shoulders against the wall
    2. Lift your arms up at a right-angle so that the back of your palms are touching the wall (and make sure you maintain contact with the wall throughout!)
    3. Slowly stretch both arms above your head
    4. Gradually bring them back down again

Do 3 sets of 10 reps.

Woman performing at-home exercise

Seated neck stretch

This seated stretch will relieve tension in the neck, upper shoulders, back and head.
    1. Sit on one hand
    2. Place the other hand gently on your head
    3. Tilt your head away from the hand you’re sitting on – you should be able to feel the muscles in your neck and shoulders being pulled
    4. Change sides and repeat (hold each side for 10 seconds)

Complete 2 sets of 10 reps.

Woman performing at-home exercise

Child's pose: stretch and reach

This pose is a nice way to gently stretch your back, hips and legs. Plus, it can help relieve back pain.
    1. Kneel on the floor – use a yoga mat for some added comfort!
    2. Touch your big toes together and sit back onto your heels
    3. Outstretch your arms in front of you, with your torso sitting on the top of your thighs
    4. Gently lean to one side and hold
    5. Repeat this on the other side (hold each side for 20 seconds)

Do 2 sets of 15 reps.

Woman performing at-home exercise

Meditation stretch

To perform this calming stretch, follow these simple steps:
    1. Sit on the floor with the soles of your feet together
    2. Push your knees toward the floor, stretching your inner thigh
    3. Hold for 30 seconds

Repeat 10 times.

Woman performing at-home exercise

Stand to sit

This simple standing exercise helps with posture, balance and overall strength. Use a firm surface – we recommend a chair, but the edge of a bed or a stool will do.
    1. Slowly lower yourself down to a sitting position
    2. Pause for one second
    3. Slowly stand back up

Complete 3 sets of 10 reps.

Woman performing at-home exercise

Chest outs

This simple stretch aids with back stiffness by stretching out the shoulders, upper arms and lower back.
    1. Put both arms behind your back and interlace your fingers with your palms facing the ceiling
    2. Gently push your chest out and pull your arms down
    3. Squeeze your shoulder blades together

Repeat 10 times.

Woman performing at-home exercise

Get extra support from our iMOVE supplement

Do you suffer from joint stiffness? See if these exercises help. And be sure to try our iMOVE supplement, made with clinically proven ingredients and designed to get you moving again. Find out more here.

Want to find out more about Anisha and the team? Head to the Woodside Clinic website here.

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