由 home-healthhaven 
Research shows that regular exercise can help with joint pain, which can include swelling, stiffness, and fatigue. While it might be tempting to rest and avoid movement, staying active is actually better for easing the discomfort. If you’re dealing with achy joints, here are some gentle exercises that might bring you relief.
**Shoulder Rolls**
For shoulder pain, try shoulder rolls. Stand with your arms at your sides, then roll your shoulders forward 10 times. Next, roll them backward 10 times. Start with three sets of 10 in each direction.
**Side Bends**
Stand with your feet shoulder-width apart, your tummy tucked in, and your knees slightly bent. Reach your right arm up and over your head to the left, while sliding your left hand down your left leg to your knee. Lean into the stretch, but stop if you feel any pain. Hold for 10 seconds and repeat on the other side.
**Hip Swings**
For stiff hips, try hip swings. Stand behind and to the left of a sturdy chair, slightly bending your knees. Using the chair for support, slowly swing your left leg forward and back while keeping your back straight. Repeat 10 times, then switch to the right leg.
**Hip Rolls**
Lie flat on your back with your legs spread apart and straight. Roll your knees and feet towards each other, then outwards. Repeat this movement 10 times.
**Trunk Rotation**
Lie on your back with your knees bent. Slowly rock both legs to the left, holding for 10 seconds, then return to the starting position. Repeat on the right side. Do this five times for each side.
**Hamstring Stretch**
Sit on the edge of a chair or bed and extend your left leg out in front with the heel resting on the floor or a stool. Sit up straight and gently bend forward from the hips until you feel a stretch in the back of your left leg. Hold for 30 seconds, then switch legs.
**Quadriceps Stretch**
Lie on your right side and grab your left heel with your left hand, using a belt or towel if needed. Gently pull your foot towards your buttocks until you feel a stretch in the front of your thigh. Hold for 30 seconds, then switch sides.
**Chair Yoga**
Chair yoga is a gentle form of yoga perfect for achy joints. It includes simple movements like shoulder shrugs, arm raises, and upper body twists. Practicing this twice a week can help reduce arthritis pain.
**Pilates**
Pilates strengthens your entire body with stretching, body-weight exercises, and core stability training. It’s low-impact and easy on the joints, making it a great option for relieving joint pain.
For better results, complement these exercises with quality joint supplements. Researching the best options can help you find the right ones for your needs.