We’ve all been there: waking up in the morning with that stiff feeling that makes you want to stay in bed all day. Taking just a few moments to give your body a little attention can make all the difference. You may go from having zero motivation to feeling completely alive, relieving joint pain to seize the day.
One of the best ways to help offer joint pain relief is by strengthening your muscles. The stronger your muscles, the less pressure they put on your joints. That means you can make it through the day without experiencing frequent or constant pain. Not only is the 10-minute workout in this article easy on the joints, but it also helps to improve flexibility and strength. Try the following workout and see how your joints feel.
The 10-Min Workout To Reduce Joint Pain
Perform each of the following exercises for 45 seconds, resting for 15 seconds before beginning the next exercise. After completing the sequence, take one minute to recover and then repeat. You don’t need any equipment for this workout routine; rather, you only need a comfortable space to move.
Chaturanga To Downward Dog
This is a mini flow that is a great way to begin your day because it engages the entire body. Chaturanga works the upper body and core, while downward dog helps stretch the calves, hamstrings, and abs. Begin in a high plank position with your shoulders directly over your wrists. Roll forward on the toes as you bend your elbows, keeping them tight to the ribcage as you lower yourself towards the ground. Hover above the ground and then flip the tops of your feet down, pressing them into the mat as you press your chest up into upward dog. Finally, tuck the toes in one motion as you press against the floor, dropping your head and pulling your hips back to enter downward dog. Return to a high plank position and continue cycling through these movements until time runs out.
This movement is similar to the Revolved Crescent Lunge in yoga, combining a lunge with a twist. If you feel unbalanced during the exercise, lower your back knee to the ground for added stability. You can even place a towel under your knee for joint comfort. Begin in a high plank position with your shoulders stacked directly over your wrists. Step your right foot outside your right hand into a lunge. Lift your right hand off the floor, twisting to open your body to the right and extend your right arm to the ceiling. Return your hand to the ground and step your right foot back. Repeat on the left side and continue alternating sides until time runs out.
Lateral Lunge To Forward Kick
Sometimes you need a good lower body challenge, and that’s exactly what this movement does. The lateral lunges warm up your knees, while the kicks help to stretch your hips. Stand up straight with your feet hip-distance apart. Take a big step out with your right foot and, while keeping your left leg straight, bend your right knee and sit your hips back, keeping your back straight. The majority of your body weight should be loaded into your right heel. As you drive through your right heel to press away from the right side, find balance on your right leg and kick your right foot out in front, aiming to reach hip-height. As you kick, twist your torso to reach your left hand out to tap your right foot at the highest point of the kick. Return to the starting position and then repeat on the other side, continuing to alternate until time runs out.
This position works to establish more mobility in your hips, while also strengthening the outside of your glutes. Additionally, this exercise targets your core. Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Keep your knees bent as you open up, lifting your right leg up and out to the side, aiming to get it level with your hip. Your thigh should be parallel to the ground. Lower your right leg down to return to the starting position. Repeat on the other side and continue alternating until time runs out.
Squat To Lateral Walks
This is a compound movement that targets your quads. Maintaining quad strength can help keep your knees strong and pain-free. Stand up straight with your feet shoulder-width apart. Keep your chest up and your back straight as you sit back into a squat, ensuring that your knees don’t extend beyond your toes. Once your thighs are parallel to the floor, engage your glutes and drive through your heels to return to the standing position. From that point, bend lower yourself into a half squat position. Maintain square shoulders and the half squat as you take two steps to the right. Return to the standing position before repeating in the other direction. Continue alternating until time runs out.