Joint pain, also generally referred to as arthritis or arthralgia, can range from consistent, mild discomfort to severe pain at any point where bones meet. Causes can range from sprains and strains to bone dislocation, tendonitis, osteoporosis, rheumatoid arthritis, lyme disease and bone cancer. Common sites of joint pain include the shoulder, knee, lower back, neck and hip. See your health care provider before you start a stretching program for affected joints.
Press-Up
The sacroiliac, or SI, joint, is one of two pelvis joints. It has an inherently limited range of motion, so if it becomes inflamed, you may feel sciatic nerve pain in addition to joint discomfort. Range of motion stretches for the SI joint can help alleviate pain and return it to its full range of motion. Lie prone on a mat with your legs stretched out behind you and your hands slightly in front of your shoulders. Keep your lower back relaxed and don’t engage your glutes. Press your upper trunk up off the floor by straightening your arms. Keep your pelvis on the mat. Hold a gentle stretch for at least five seconds.
Spinal Rotation
Facet joints control spinal movement. Facet joint inflammation or related nerve impingement can be quite painful, accompanied by muscle spasms that can immobilize you. After proper diagnosis, stretching your lower back through a supine spinal rotation can help treat the problem. Lie supine on a mat with your arms stretched out to each side in a “T” position, palms down. Bend your knees and place your feet flat on the floor. Keep your feet and legs together as you drop your knees to one side of your body, with control. Maintain control as you bring your knees back up and drop them to the other side.
Stork Stretch
If you experience knee pain around, above, below or on top of your kneecap, the stork stretch may be helpful. Causes of knee pain include overly tight leg muscles and related overuse injuries. The stork stretch elongates your quadriceps, or the muscles along the front of your thigh. Stand in front of a chair with your hands on your hips, your shoulders back and your chest open. Bend your leg and place the top of your foot on the seat of the chair. Your knee and upper leg should be pointing straight down to the floor. Engage your glutes, pressing your hips forward until you feel a gentle stretch through your quads.
Shoulder Pendulum
Your acromioclavicular, or AC, joint is where your clavicle meets your shoulder blade. If you experience pain when you move your shoulder, or can’t move your arm above shoulder height, you may have an AC joint injury or separation. After proper diagnosis and treatment -- which typically includes a period of immobilization -- you’ll need to stretch your AC joint. The arm pendulum range of motion stretch is one of the first exercises prescribed by physical therapists. While standing, hinge forward at the hip to bring your torso forward, using a chair for support. Allow your free arm to hang straight down from your shoulder. Gently move your arm forward, back, from side to side and in widening circles.
References
- MayoClinic.com: Joint Pain
- The University of Illinois McKinley Health Center: Overuse Knee Injuries
- “The Pain-Free Program”; Anthony B. Carey, M.A., C.S.C.S.; 2005
- “Staying Supple”; John Jerome; 1987
