Try these six simple stretches for flexibility, and help keep your joints supple this spring…
Words: Katy Sunnassee | Images: Shutterstock
It goes without saying that keeping active and moving your body regularly will also help keep joints supple and mobile. Health regulatory body, the National Institute for Health and Care Excellence (NICE), no longer recommends paracetamol and strong opioids as treatment for chronic pain and instead recommends evidence-based alternatives and self-management techniques, such as exercise.
Research shows that for people with musculoskeletal conditions, engaging in appropriate physical activity reduces pain, strengthens the muscles and joints and improves quality of life.
While exercise can contribute to the rehabilitation of musculoskeletal conditions, regular physical activity at every stage of life reduces the risk of developing issues in the first place.
Stretch for strength
Katie Knapton, who is a chartered physiotherapist with more than 30 years musculoskeletal experience and founder of PhysioFast Online (physiofastonline.co.uk), has teamed up with GOPO Joint Health to develop the 12-week Flex and Mobility Plan to support positive joint-health changes. Designed to help those struggling with early signs of joint pain, musculoskeletal conditions such as arthritis, or those looking to improve flexibility and mobility, the plan is made up of simple stretches and exercises alongside the use of clinically backed supplement, GOPO Joint Health.
With six exercises covering the upper and lower body, the plan should be done at least three times a week, with the aim to see a measurable difference in your flexibility and mobility in three months.
‘Strength, flexibility and mobility are all factors of healthy living that are frequently overlooked, yet many daily tasks rely on these functions and they are absolutely essential to our quality of life – especially as we get older. Implementing specific stretches and exercises is key to maintaining healthy joint function long-term,’ says Katie.
Try her flexibility moves every day to help your joints feel better.
Hip Flexor Stretches
- Kneel on your right leg and place your left foot in front of you.
- Keeping your back straight, slowly push your hips forward until you feel a stretch in the right thigh and hip.
- Hold the stretch for at least 15-30 seconds.
- Switch legs and repeat.
Elbow Clicks
- Stand up straight with your feet slightly apart.
- Raise your arms at a 90-degree angle so that your elbows are touching in front of you.
- Slowly extend the arms out either side while keeping in a right-angle position.
- Repeat the exercise 20 times.
- Try adding hand weights to build up strength.
Back Arches
- Start on all fours.
- Create an arch in the middle of your back by pulling your abdomen toward the sky while bowing your head.
- Return to baseline position then arch your back in the opposite direction by lowering your abdomen toward the ground while raising your chin.
- Repeat the exercise 20 times.
Shoulder Taps
- Stand up straight with your feet slightly apart.
- Raise your arms above your head until they are fully extended.
- Slowly bring your arms down and tap your shoulders.
- Repeat the exercise 20 times.
- To make it harder, try adding hand weights, or challenge yourself by getting into a plank position and alternately touching the top of your shoulder with the opposite arm while holding your body still.
Squat
- Stand with your feet slightly shoulder-width apart.
- Extend your arms out in front of you and bend your knees, lowering yourself in a controlled manner while pushing your hips back.
- Go as low as you can, stopping when your knees and arms are parallel with each other.
- Pause at the bottom before driving through your heels to push back up to standing. Increase depth, repetition or add weights for an extra challenge.
- Repeat the exercise 12-15 times.
Leg Raise Stretch
- Lie on your back with your hips square and your legs laid out comfortably on the floor.
- Bend your right knee at a 90-degree angle, planting the foot flat on the floor.
- Lift your left leg slowly off the floor, using your arms to support your leg if you’re struggling. To make the movement more challenging and to help increase strength, try adding ankle weights.
- Hold for 15-30 seconds and repeat on the other side.
