Feeling achy and stiff after sitting at your desk all day or sleeping in an awkward position? You're not alone.
Stiff joints affect many people, but the good news is that you can combat the discomfort with a few simple exercises you can do at home, at work, or in the gym.
Here are the top stretches to help loosen your joints, ease pain, and improve your sleep.
Hip internal and external rotation
This movement helps release tension in your hips and upper back. Sit on the floor with one leg straight and angled out to the side, and the other leg bent with the foot flat on the floor.
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Place your hands behind you for support and lean back slightly. Lower the bent knee toward the floor, rotating at the hip, then lift it back up. Repeat 10–15 times on each side.
Shoulder flexion and extension
Relieve tight shoulders with this dynamic stretch. Stand upright with your arms down by your sides.
Raise your left arm up and back behind you as far as you can, while swinging your right arm back and up.
Continue alternating arms in a smooth motion. Complete 10–15 reps per arm.
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Pigeon stretch
Great for tight hips, this stretch can be done on the floor or using a bench or sofa.
Bring one leg forward and place it in a 90-degree angle in front of you.
Extend your back leg straight behind you. Keep your torso upright and gently lean forward to deepen the stretch. Hold for 10–15 seconds on each side.
Ankle flexion
Ideal for improving ankle mobility and relieving tension in the knees. Use a sturdy chair or bench.
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Place the ball of your foot on the edge and lean your knee forward over your toes, keeping your torso upright. Hold for 10–15 seconds and repeat three times on each side.
World’s greatest stretch
This full-body stretch targets your hips, spine, and shoulders all at once.
Start in a low lunge with your back knee on the ground and your hands placed on either side of your front foot.
Raise the arm furthest from your front foot up to the ceiling, opening your chest and following your hand with your eyes. Repeat 10 times on each side.
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Full-body morning stretch
Start your day right by lying on your back with arms extended overhead and legs stretched out.
Reach out through your fingers and toes as far as you can. Hold for 10 seconds, then release. Repeat 3–5 times to wake up the body gently.
Cat-cow stretch
This classic yoga move loosens the spine and neck. Start on all fours.
Arch your back upwards like a cat, then drop your belly down while lifting your head to look up. Move slowly between the two positions for 10–15 repetitions.
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Wrist rotations
Especially useful for people who type all day, this stretch relieves tension in the wrists and forearms.
Extend your arms forward and make small circles with your hands – 30 seconds in each direction.
Neck rolls
Reduce neck stiffness with gentle, controlled circular movements.
Roll your head in small circles in one direction for about 10 seconds, then switch direction. Keep the motion smooth and easy.
Seated spinal twist
Sit with your legs extended. Bend your right knee and cross it over your left leg.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold for 15 seconds and switch sides. This is great for spinal mobility and digestion.
This article is based on information from The Sun.