Gently stretching your achy joints helps reduce pain and joint stiffness, improves flexibility and enhances overall functioning throughout the day and needs to be included as part of a well-rounded workout routine. Remember to use gentle, slow movements in order to prevent injury. Consult with your doctor first to ensure that this stretching regimen is appropriate for your level of health and fitness.
Utilize Dynamic Stretches
Dynamic stretches consist of compound maneuvers that both stretch and move your muscles simultaneously. Gentle stretching for achy joints while standing can include dynamic stretches as part of your warmup routine. Include modified versions of your regular workout to prepare your achy joints. For instance, if your workout includes full leg squats, do a half leg squat by standing upright with your legs shoulder-width apart. Keep your back straight and lower your upper body by bending your knees to a 45-degree angle. Hold this position for 10 seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times.
Include Static Stretches
Static stretches involve stretching your muscle and holding the position for a set period of time. Static stretches work well for returning your muscles to normal operating levels in the cool-down period after workouts. Gentle stretching for achy joints while standing can lower the pain in your neck, shoulder and upper back joints by including some chest stretches. Stand in the middle of an opened door with your feet shoulder-width apart. Bend your elbows to a 90-degree angle, and place your opened palms on each side of the door frame. Gently lean your body forward until you feel a mild stretch in your chest area. Do not bend your back or knees. Hold this stretch for 15 seconds. Slowly return to the upright position and relax for 10 seconds. Repeat this exercise 10 times.
Before and After Workouts
Stretching can be done before and after workouts to improve flexibility and functioning in a low-impact manner. Gentle stretching for achy joints while standing can stretch out calf muscles by using a wall as an exercise tool. Stand facing a wall. Lean you upper body toward the wall, and rest your forearms on the wall. Place your head onto your forearms. Slightly bend your right knee, and place the sole of your foot 6 inches in front of you. Keep your left leg straight behind you. Gently move your hips forward until you feel a mild stretch in your left calf muscle. Hold this stretch for 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise with your left leg.
Between Workouts
Gentle stretching exercises for achy joints while standing can keep joints flexible on days between workouts. Keep your neck joints flexible by doing some neck tilts. Stand with your feet shoulder-width apart. Gently tilt your right ear toward your shoulder. Keep your back straight. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again on your left side.
