Daily Stretching Routine for Supple Joints

A daily stretching routine can improve your mobility, prevent joint pain, and reduce the risk of injuries. Here's what you need to know to get started:

• Key Advantages:
  • Improve blood circulation.
  • Naturally lubricates the joints.
  • Relieves muscle and joint pain.
  • Maintains good posture and reduces tension.
• Essential exercises:
  1. Neck rotations : Gently stretch your neck to improve its mobility.
  2. Upper back stretch: Relieve accumulated tension in the trapezius muscles.
  3. Triceps Stretch: Ideal for the shoulders and arms.
  4. Wrist Stretches: Prevent stiffness, especially after a long day of work.
  5. Spinal Flexion (Cat-Cow): Enhance the fluidity and mobility of your back.
  6. Seated Twist : Stretch the spine and release dorsal tensions.
  7. Hip opening: Counteract the effects of prolonged sitting.
  8. Deep hip stretch: Release the tensions in the lower back.
  9. Calf Stretch: Promote flexibility in your legs and ankles.
  10. Ankle Circles: Improve mobility and circulation.
• Practical advice:
  • Hold each stretch for between 30 seconds and 2 minutes.
  • Breathe deeply to relax your muscles.
  • Avoid sudden movements and stop in case of pain.

Tip: Adopt these exercises 3 to 4 times a week for visible results. A few minutes are enough to maintain your mobility and well-being.

Flexibility exercises for joints to do at home

1. Simple neck rotations

Neck rotations are ideal for improving cervical mobility. This exercise must be performed carefully and without haste.

To practice it:

• Starting position: Lie on your back with your knees bent and your feet flat.
• Alignment: Ensure that your ears, shoulders, and hips are properly aligned.
• Hand Placement: Place your hands naturally on your hips.
• Movement: Slowly turn your head to one side, hold the position for 5 seconds, then repeat on the other side.

"Rolling your head back puts the neck in the most vulnerable position – the combination of hyperextension and twisting and/or rotation. For somebody who has spinal stenosis, this can lead to nerve compression and impingement." - Olga Kabel

Keep in mind :

• Spend 3 minutes a day on this exercise, with 5 repetitions on each side.
• Keep your shoulders firmly anchored to the ground.
• Breathe deeply throughout the movement.
• If you experience pain, stop immediately and consult a healthcare professional.

Tip: You can guide the movement by gently placing one hand on your forehead for better control.

Attention : If you suffer from spinal stenosis or a herniated disc, exercise extra caution and consult a doctor before performing this exercise.

This stretch is an excellent addition to your daily routine to preserve the flexibility of your joints. Now, let’s move on to the next exercise.

2. Upper Back Stretch

This exercise focuses on the upper back, specifically stretching the trapezius. This muscle plays a key role in shoulder mobility and arm stability, while also helping to relieve accumulated tension.

Starting position

• Sit on a chair with your back straight.
• Place your feet flat on the ground and relax your shoulders.

How to perform the stretch

• Gently tilt your head toward your right shoulder.
• Place your right hand on the left side of your head.
• Apply light pressure to accentuate the stretch.
• Hold this position for 30 to 45 seconds, then switch to the other side.

Essential points to keep in mind

• Breathe deeply and steadily throughout the exercise.
• Keep the shoulder on the stretched side down to avoid compensating.
• You should feel a slight stretch, but stop immediately if a sharp pain occurs.
• If you suffer from significant neck or back pain, consult a health professional before attempting this exercise.

"Stretching the trapezius helps relieve discomfort, improves posture, and reduces the risk of injury." - Dr Patrick Walsh, Walsh Wellness Center

For better results, incorporate this stretch into your daily routine. If you work in front of a screen, remember to do it again every 2 or 3 hours.

3. Stretching of the Back of the Arm

This exercise targets the triceps and the shoulder joints, perfect for countering the effects of prolonged sitting.

Starting position

Adopt a standing or seated posture, with your back straight and your shoulders relaxed.

How to complete the exercise

• Raise your right arm.
• Bend your elbow so that your hand descends along your back.
• Use your left hand to hold the right elbow.
• Apply slight downward pressure.
• Hold this position for 30 seconds.
• Repeat with the other arm.

Simplified Variant

If your mobility is limited:

• Take a towel. Place one end over your shoulder and the other in the lower back. Gently pull on the towel to stretch your arm.

Important Advice

• Breathe calmly and avoid any excess tension.
• Keep your shoulders relaxed and align your neck with your spine.

For best results, incorporate this stretch into your daily routine. Start with sessions of 15 to 20 seconds, then gradually increase the duration. This exercise pairs well with other movements to improve the flexibility of the arms and shoulders.

4. Wrist Stretches

Once your arms are extended, focus on your wrists to improve their flexibility and avoid stiffness. These simple movements can help maintain good mobility.

Starting position

Settle in comfortably, whether seated or standing, with a straight back and relaxed shoulders.

How to proceed

Extend one arm in front of you and, depending on the orientation of your hand (thumb inward or outward), use the other hand to gently bend the wrist downward. Hold each position for 20 to 30 seconds for each wrist.

Alternate the following positions for each hand:

• Back of the hand towards the ceiling, thumb directed inward.
• Palm facing upwards, thumb oriented outward.

Important Advice

"Stretching should never cause pain. Pushing too hard or exceeding your limits can result in a muscle injury." - Cary Orthopaedics

For better results:

• Inhale and exhale deeply through the nose.
• Avoid any sudden movement.
• Warm up your wrists lightly before starting.
• If your wrists lack flexibility, work on them one at a time.

Simplified Variant

If necessary, reduce the duration (10 to 15 seconds) and the amplitude of the movements. Gradually increase until reaching 30 seconds.

These stretches can be integrated into your daily routine, particularly before or during activities that engage your wrists.

5. Flexion of the Vertebral Column

Continue your routine with an essential exercise to work on the mobility of your spine. The Cat-Cow movement is simple to perform and offers numerous benefits. It perfectly complements the preceding exercises by providing fluidity and mobility.

Starting position

Position yourself on all fours on a mat:

• Wrists directly under the shoulders
• Knees aligned under the hips
• Back in a neutral position, neither arched nor rounded
• Shoulders relaxed and away from the ears

Execution of the movement

Phase 1 - Position of the Cow :

• Breathe deeply while gently tilting your pelvis backward.
• Let your belly drop toward the mat.
• Slightly lift your head and look forward, while keeping your arms stable.

Phase 2 - Position of the Cat :

• Exhale slowly by rounding your back, as if you were trying to bring your navel closer to your spine.
• Bring your chin toward your chest and let your head fall naturally.
• Keep your shoulders open and relaxed.

Important Points

"The flexion and extension of the spine can improve circulation in the discs of your back... beneficial for supporting the back and relieving pain, and for maintaining a healthy spine, especially if you spend a lot of time sitting." - Ann Pizer, RYT

• Breathe in sync with each movement to maximize the effects.
• Avoid any tension in the neck.
• Initiate each movement from the coccyx for a smooth sequence.
• Repeat between 5 and 10 complete cycles, taking your time.

Main benefits

This exercise is particularly useful for:

• Stimulate circulation along the spine.
• Relax and loosen the back, neck, and shoulders.
• Activate the abdominal muscles for better support.
• Improve overall posture.
• Reduce tension and prevent back pain.

Simplified Variant

If your wrists or knees are sensitive, you can perform this exercise while seated on a chair. Keep your back straight and repeat the flexion and extension movements while following your breathing. This alternative is ideal for beginners or in case of discomfort.

Once this exercise is finished, move on to the following stretches to enrich your routine.

6. Torsion Base

The seated twist helps to release tension in the back while improving the flexibility of the spine. It also stretches the neck, chest, shoulders, and back.

Starting position

Sit on the floor, cross-legged (one leg bent in front of the other), with your back straight and your pelvis stable. If this position is uncomfortable, place a cushion under your hips for additional support.

Execution of the movement

This twist must be executed with fluidity and control to avoid any risk of injury.

Phase 1 – Preparation:

• Place your left hand on your right knee.
• Place the fingers of your right hand on the floor behind you.
• Inhale deeply while lengthening your spine.

Phase 2 – Torsion :

Exhaling, gently rotate your upper body to the right. The movement should originate from the base of your spine. Keep your gaze horizontal and your shoulders relaxed.

Practical advice

To make the most of this exercise and avoid common mistakes:

• Keep your spine well elongated throughout the movement.
• Don't force rotation from the lower back.
• Ensure that your two ischia remain firmly anchored to the ground.
• Stay in the position for 3 to 5 deep breaths before switching sides.

Benefits

This pose is ideal for:

• Improve the flexibility of the spine and support a better posture.
• Stretch and strengthen the muscles around the spine.
• Relieve muscle tension.
• Reduce back pain.

It is an excellent posture to incorporate into your routine, especially if you spend a lot of time sitting or standing. It helps relax the back and rebalance the body.

7. Stretching for Hip Opening

Practicing this stretch regularly, while maintaining proper posture, results in lasting benefits. It is an excellent way to counteract the negative effects of prolonged sitting.

Starting position

Sit comfortably on your mat. If necessary, place a cushion under your hips for extra comfort.

How to perform the exercise

From the downward-facing dog position, bring your right leg toward your right hand. Then, orient your right ankle toward your left hand to align your tibia with the edge of the mat. Gently lower your hips toward the ground, extending your left leg behind you while keeping your hips well aligned. Keep your right foot flexed to intensify the stretch.

Tips for Better Practice

• Hold the position for 60 seconds on each side while breathing deeply and steadily.
• If your hips do not touch the floor, use a block or a cushion to support yourself.
• Place the foot of the bent leg near the opposite hip for better control and a stable posture.

Options for Beginners

Begin gently with slow, mindful breathing. Adjust the intensity using supports such as a cushion or a block according to your level of flexibility.

What this stretching brings

This exercise can:

• Improve hip mobility
• Relieve pain in the lower back
• Stimulate blood circulation
• Reduce muscle tension and encourage better posture

A regular and moderate practice is more effective than a one-time intense effort. Move on to the next stretch to enrich your mobility routine.

8. Deep Hip Stretch

Deep stretching, also known as piriformis stretching, is ideal for releasing tension and improving hip mobility.

Starting position

Lie down on your back, legs extended, arms along your body. Make sure your spine remains properly aligned.

How to complete the exercise

Bend your right leg and place your right ankle on your left knee, allowing your right knee to open naturally. Place your hands behind your left thigh and gently pull the leg towards you. If you have trouble reaching your thigh, use a towel to facilitate the hold.

Important Points

• Hold the position for about 30 seconds on each side.
• Keep your shoulders on the floor and avoid arching your lower back.
• Breathe deeply to relax the muscles.

Variants for beginners

If you are a beginner, use a towel to help you maintain the position. Also reduce the duration to 20-30 seconds if necessary.

Why include this stretch?

This exercise can:

• Relieve tension in the piriformis muscle.
• Improve hip flexibility.
• Reduce lower back pain.
• Promote better body alignment.

Add it to your routine to enjoy its effects on mobility and posture.

Precautions to be taken

• If you experience severe pain, release immediately.
• A slight stretch is normal, but it should never be uncomfortable.

For visible results, perform this stretch at least three times a week, preferably before or after your hip-targeted workouts.

9. Standing Calf Stretch

This exercise is perfect for improving the flexibility of the calves and ankles. By targeting the gastrocnemius and soleus muscles, it helps maintain good mobility and reduce tension. Easy to perform, it can be seamlessly integrated into a daily routine.

Starting position

Stand facing a wall, about 60 cm away. Your feet should be parallel and oriented forward. Place your hands flat against the wall with your arms extended.

How to run it

• Step one foot toward the wall while keeping the other leg extended behind.
• Ensure that the heel of the back leg remains firmly on the ground.
• Lean gently forward while bending the front knee.
• Keep your back leg completely straight.

Important Points to Follow

• Always keep the back heel on the ground.
• Keep your back straight and your hips aligned forward.
• Breathe deeply and try to accentuate the stretch with each exhalation.

How long and how many repetitions?

Hold the position for 30 seconds on each side. Repeat the exercise 2 to 3 times per leg for best results.

Common mistakes to avoid

• Do not push the stretch to the point of feeling pain.
• Avoid arching your lower back.
• Make sure your feet remain pointed straight ahead, without turning them outward.

Why is it useful?

This stretch helps to:

• Improve ankle mobility.
• Relieve tension in the Achilles tendon.
• Reduce the risk of muscle cramps.
• Strengthen the flexibility of the legs.

Some precautions

If you experience pain in your ankles or Achilles tendon, start slowly and opt for a less intense stretch. If pain or discomfort persists, consult a healthcare professional.

For optimal results, perform this stretch after a workout session or at the end of the day when your muscles are already warmed up. This will maximize its benefits.

10. Ankle Circles

Ankle circles are a simple exercise to keep your feet flexible and your joints moving. They help prevent injuries and promote better blood circulation in the legs.

Starting position

Sit on a chair with your back straight. Slightly lift one leg so that your foot can move freely.

How to do

• Make small circles with your ankle.
• Turn 10 times clockwise.
• Then, turn 10 times in the opposite direction.
• Switch feet and repeat.

Practical advice

• Keep the movements slow and controlled.
• Move only the ankle, not the entire leg.
• Breathe naturally during exercise.
• Gradually increase the amplitude of the circles.

How much time to devote to it?

Spend 20 to 30 seconds on each ankle. Do this exercise 2 to 3 times a day, especially before doing sports or after having sat for a long time.

Why is it useful?

Ankle rings can:

• Improve joint mobility.
• Reduce stiffness upon waking.
• Stimulate blood circulation.
• Reduce the risks of injuries related to physical activity.

"Ankle circles involve a rotation of the ankle joint, a fundamental exercise recommended by physiotherapists to increase mobility and flexibility." - Centre for the Spine and Orthopedics

A variant to try

Try drawing the letters of the alphabet with your big toe. This helps work the ankle in several directions.

Warning

If you experience any discomfort or pain, reduce the range of motion. In case of previous ankle injuries, consult a healthcare professional before beginning.

How to Stretch Properly

To make the most of your stretching sessions, focus on three key aspects: duration, frequency, and breathing. These elements optimize the exercises described above.

Ideal Duration for Your Stretching

To improve your joint flexibility, try to hold each exercise for a total of 60 seconds. Here are some options for distributing that time:

• 15 seconds × 4 repetitions
• 20 seconds × 3 repetitions
• 30 seconds × 2 repetitions

Studies show that a 60-second stretch, repeated three times a week, can increase flexibility by 18.8%.

Frequency of Sessions

Try to stretch every day, or at the very least, 3 to 4 times a week. A session can last between 10 and 60 minutes, depending on your schedule.

"A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily." - Harvard Health

Importance of Breathing

Adopt controlled breathing: inhale deeply through your nose to allow your diaphragm to expand, then exhale slowly through your mouth. This helps release tension and deepen your stretches.

"Proper breathing while stretching increases circulation, relaxes the body and helps get rid of lactic acid buildup" - Massachusetts Institute of Technology

How to Know if You’re Stretching Correctly

Here are some indicators of a well-executed stretch:

• A pleasant stretching sensation, but not painful
• A smooth and regular breathing
• Absence of tremors
• A progressive relaxation of the muscles

Progress at Your Own Pace

Gradually increase the duration and intensity of your stretches according to your level. Regular practice can improve mobility by 10.02% to 14.94%, according to research.

By incorporating these tips into your routine, you will optimize the benefits of each stretching session.

Safety Instructions

These recommendations are in addition to the previous advice to help you practice your stretches safely.

To limit risks, it is essential to listen to your body and recognize the warning signals. Here is how to identify situations where it is preferable to modify or interrupt your stretches.

Warning Signs Not to Ignore

A properly executed stretch should produce a slight tension, but it should not be painful in any case. Stop immediately if you feel:

• A sharp or persistent pain
• Tingling or a feeling of numbness
• An intense burn
• Muscle spasms
• A sudden loss of mobility

Check the Stretch Intensity

Use this scale to assess whether the intensity of your stretch is appropriate:

Level of Sensation	Interpretation	Action
1-3/10	Mild and normal tension	Continue the exercise
4-6/10	Moderate tension, requires caution	Reduce the intensity
7-10/10	Excessive tension, high risk	Stop immediately

Symptoms to Monitor After Exercise

If you experience muscle soreness the next day, it may indicate that you overdid it. Pay particular attention to:

• The appearance of bruises
• An unusual swelling
• Significant stiffness
• A loss of muscle strength

These symptoms require adjustments in your practice. Consult a professional if necessary.

"Stretching should not be painful." - University of Rochester

Adjustments to be Made

Modify your stretches if you notice:

• An irregular or blocked breathing
• Tremors that prevent you from maintaining the position
• A persistent pain after exercise
• A discomfort exceeding level 3 on the intensity scale.

To progress safely, opt for slow and controlled movements. Increase the intensity gradually, without ever forcing. In case of doubt or persistent pain, consult a health professional for tailored advice.

Conclusion

Practicing stretches regularly helps preserve joint mobility while improving your overall well-being. Experts agree on the importance of this habit for maintaining healthy joints.

"Stretching keeps the muscles flexible and healthy, and we need that flexibility to preserve the range of motion in the joints." - Dr. Howard E. LeWine, Chief Medical Officer of Harvard Health Publishing

To get the most out of your stretches, keep these points in mind:

• Make it a regular habit, ideally daily or at least 3 to 4 times a week.
• Respect your body's limits and avoid forcing yourself.
• Preferably practice them after physical activity.
• Associate each movement with deep, controlled breathing.

"The best stretching routine is the one you will practice regularly." - Kasia Gondek, specialized physiotherapist

"The integration of a daily stretching routine can offer a variety of benefits for both your physical and mental well-being." - Logan Aldridge, Peloton instructor

To achieve results, regularity and patience are your best allies. Start slowly, progress at your own pace, and these few daily minutes will become a pleasant and beneficial moment. By incorporating these simple actions into your routine, you help maintain good mobility and lasting comfort in your daily life.