Top Stretches to Help Ease Joint Discomfort

Stretching can be an effective way to boost flexibility, increase range of motion, and ease joint discomfort, but it should be part of a broader routine that supports joint health and healthy aging. That includes cardio and strength work, staying hydrated, sleeping enough, and eating balanced meals with joint-supportive foods such as leafy greens and berries, Yu says.

Try this stretching sequence once or twice a week. You can complete the full routine or focus on the movements that target the joints that bother you most.

1. Glute Bridge

Why it works:

This exercise strengthens the lower body and may help ease knee pain.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor, 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 arching your lower back.
3. Lower your hips back to the floor slowly.
4. Repeat for 10 reps.

2. Lunge Stretch

Why it works:

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

How to do it:

1. Stand with your feet about hip-width apart and 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 reach them overhead.
3. Hold for 5 seconds.
4. Step forward.
5. Repeat on the other side.
6. Do 10 reps per side.

3. Heel Raise

Why it works:

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

How to do it:

1. Stand with your feet a few inches apart. If needed, stand near a sturdy chair or wall for balance. As you get stronger, you can add light dumbbells to keep progressing.
2. Slowly rise onto your toes by lifting your heels off the floor.
3. Pause at the top.
4. Lower your heels back to the floor slowly.
5. Repeat for 10 reps.

4. Cat Cow

Why it works:

This is a basic stretch for spinal health. It encourages flexibility and movement to help ease lower back pain. Because stiffness in the hips, pelvis, and vertebrae can contribute to lumbar discomfort, this movement helps address all of those areas.

How to do it:

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, tuck your chin toward your chest, and draw your tailbone toward the floor.
4. Move between the two positions for at least 30 seconds.

5. Y Shoulder Stretch

Why it works:

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

How to do it:

1. Stand with your feet hip-width apart and your arms at your sides, with your knees slightly bent.
2. Hinge at the hips by sending your hips back, keeping your back flat and your core engaged. Look down and forward to maintain a neutral spine.
3. Slowly lift your arms into a Y shape, squeezing your shoulder blades together and raising your arms as high as they can go.
4. Hold for a few seconds.
5. Lower your arms back down.
6. Repeat for 10 reps.