Feeling Rusty? 3 Stretches That’ll Get Your Joints Moving Again
Move Well, Stay Healthy
Ever wake up feeling like the Tin Man from The Wizard of Oz? You try to roll out of bed and your knees creak, your hips groan, and your shoulders act like they’ve forgotten how to rotate.
Yep. Been there.
And I’ve got good news—you’re not broken. You’re just a little stuck.
Joints are meant to move. When they stop moving, they get cranky. Think of your joints like door hinges. Stop using them and they’ll squeak, rust, and resist every swing. But give them a little oil, aka movement, `and suddenly, you’re gliding through the day instead of gritting your teeth with every step.
Here are 3 of my favorite simple stretches to un-stick those stiff joints and get you back in motion:
1. The “Old Reliable” Shoulder Roll
Why it works: Shoulders carry a lot… stress, tension, yesterday’s pickleball match. A good roll gets blood flowing and clears out cobwebs.
How to do it: Sit or stand tall. Roll your shoulders up, back, and down in slow circles. Ten in each direction. Breathe while you do it. No cheating.
Benefit: Loosens tight shoulders, opens your chest, and even improves posture. Feels like a sigh of relief.
2. The “Hip Happy” Seated Figure 4 Stretch
Why it works: Your hips are like the steering wheel of your lower body. Tight hips? Everything downstream suffers.
How to do it: Sit in a sturdy chair. Cross one ankle over the opposite knee. Sit tall and lean forward gently until you feel a stretch in the hip and glute. Hold for 30 seconds each side.
Benefit: Releases tension in hips and lower back. Helps you stand taller and walk smoother. Like WD-40 for your pelvis.
3. The “Ankle Awakener” Foot Circles
Why it works: Ankles are often ignored... until they’re screaming. Wake them up with some gentle movement.
How to do it: Sit comfortably. Extend one leg. Circle the ankle 10 times in each direction. Repeat on the other side. Simple, right?
Benefit: Increases ankle mobility, improves balance, and gives your walk a little spring again. You might even dance a little.
Bottom Line:
You don’t need a gym, a mat, or an hour to feel better. Just a few mindful minutes. Your joints will thank you. And hey, moving better means living better.
Action Tip:
Pick one of these stretches and do it right now. Seriously—right now. If it feels good, do the other two. Your body isn’t asking for perfection. It’s just asking for attention.
Like I always say, motion is lotion.
Want more? Join us at RiversZen where we make movement simple, effective, and… believe it or not… fun.
Talk to you soon