5 Stretches That Can Ease Joint Stiffness and Pain, Per a Physical Therapist

When our bodies are working well, it is easy to overlook how much they do for us every day. But when joint pain starts to appear, especially as we get older, finding relief quickly can become a priority. One simple habit can make a meaningful difference for stiff, achy joints: stretching.

Stretching may be the secret tool for easing joint stiffness and pain, and building it into a regular routine can help you stay active and move with greater comfort.

Joints are the connections between bones that help absorb shock, protect the skeleton, and support stability and movement. According to Winnie Yu, P.T., D.P.T., C.S.C.S., a physical therapist and clinic director at Bespoke Treatments in New York City, they often feel less smooth over time because of natural aging changes.

Conditions such as osteoarthritis, in which joint tissue gradually breaks down, can also lead to pain. As people get older, cartilage and muscle mass decline, increasing stress on the joints, while the lubricating fluid inside joints also decreases. That can leave joints feeling stiff or sore, especially after long periods of sitting.

Although aging cannot be avoided, a joint-focused stretching routine may help reduce discomfort and stiffness. Adding these movements to your schedule may help you feel better and move more easily.

Best Stretches for Joint Pain

Stretching can help improve flexibility, range of motion, and joint pain, but it should be paired with other healthy habits that support the joints and healthy aging. Yu also recommends cardio, strength training, proper hydration, enough sleep, and balanced meals that include joint-friendly foods such as leafy greens and berries.

Try this routine one to two times a week. You can complete the full sequence or choose the moves that target the joints bothering you most.

1. Glute Bridge

This exercise strengthens the lower body and can help improve knee pain.

1. Lie on your back with your knees bent, feet flat on the floor and hip-width apart.

2. Tighten your abs and glutes, then lift your hips until your body forms a straight diagonal line. Press through your heels for stability and avoid using your lower back to lift.

3. Lower your hips back to the floor slowly.

4. Repeat 10 times.

2. Lunge Stretch

This mobility move can help restore hip range of motion by stretching the hip flexors and pelvic muscles.

1. Stand with your feet about hip-width apart and place your hands on your hips.

2. Step your right foot back into a lunge until your left knee is bent at a right angle. Keep your hands on your hips or extend your arms overhead.

3. Hold for 5 seconds.

4. Step forward.

5. Repeat on the other side.

6. Do 10 reps on each side.

3. Heel Raise

This move stretches the ankles while also building balance, lower-leg strength, and stability. It may help reduce or prevent ankle pain.

1. Stand with your feet a few inches apart. If needed, use a sturdy chair or wall for support. As you get stronger, you can add light dumbbells to keep progressing.

2. Slowly lift your heels off the floor so you are up on your toes.

3. Pause briefly at the top.

4. Lower your heels back to the floor slowly.

5. Repeat 10 times.

4. Cat Cow

This is a basic stretch for spinal health that improves flexibility and range of motion and may help ease lower back pain. Because stiffness in the hips, pelvis, and vertebrae can contribute to lumbar discomfort, this movement addresses several areas at once.

1. Begin on all fours with your shoulders over your wrists and your knees under your hips, keeping your back flat.

2. Inhale and gently arch your back, lifting your chest and tailbone toward the ceiling for cow.

3. Exhale, round your spine, and tuck your chin toward your chest and your tailbone toward the floor.

4. Move between the two positions for at least 30 seconds.

5. Y Shoulder Stretch

This stretch can improve stiffness, flexibility, and range of motion in the shoulders and upper back, helping to relieve or prevent shoulder pain.

1. Stand with your feet hip-width apart and your arms at your sides. Bend your knees slightly.

2. Hinge at the hips by pushing your hips back, keeping your back flat and your core engaged. Look down and slightly forward to keep a neutral spine.

3. Slowly raise your arms into a Y shape, squeezing your shoulder blades together as you lift as high as you comfortably can.

4. Hold for a few seconds.

5. Lower your arms.

6. Repeat 10 times.