As age increases, the joints throughout the body become increasingly stiff and inflexible. To proactively prevent and slow down this phenomenon, we can use scientific exercise methods to reduce friction between the joints, relieve joint aging dryness, and maintain joint health.

Below, we recommend 6 sets of exercises for middle-aged and elderly people with stiff joints, which you can practice at home, without being limited by venue and time.

1Neck Stretch (Neck)

Often have stiff neck and arm numbness? By stretching the neck soft tissue, you can relieve neck muscle tension, reduce neck joint pressure, and alleviate discomfort.

Action guidance: Back straight, hands naturally droop, neck extends to one side, the shoulder on the opposite side sinks, and maintain for 15 seconds, then slowly rotate the head, maintain for 5 seconds.

Reverse this action.

2Hand Push (Shoulder)

The shoulder joint is the human body's most movable and flexible joint, and also the most unstable joint. This training can stretch the shoulder soft tissue, strengthen the shoulder muscle strength, relieve shoulder joint pain, fatigue, and exhaustion.

Action guidance: Hands clasped together in front of the chest, small arms parallel to the ground, first right hand push to the maximum extent to the right, then left hand push to the maximum extent to the left. Repeat 10 times.

3McKenzie Stretch (Lower Back)

Often sit motionless for a long time, the waist is prone to soreness. We can use McKenzie stretch to stretch the waist soft tissue, reduce waist joint pressure, and relieve waist discomfort.

Action guidance: First, lie on your back, relax your back, use your hand elbow force to prop yourself up, repeat 4 times, each amplitude is slightly greater than the previous time. Then, keep your feet motionless, in a baby-like position, until your back tension disappears, then slowly sit up.

4Fascial Kinetic Recovery of Lower Limb (Hip Joint)

The hip joint is a fully movable joint that maintains human movement. By stretching the hip surrounding soft tissue, exercise the hip surrounding muscle strength, it can relieve the stiffness and discomfort of the hip joint.

Action guidance: Legs open with the same width as the shoulders, hands on the outer side of the hips, from the foot force to the ground, feel the contraction of the hip muscles, repeat 10 times.

5Knee Joint Down Press Training (Knee Joint)

As the saying goes 'people get old and legs get old first'. When the legs appear muscle relaxation, contraction without strength and nerve regulation function decline, it will cause lower limb heaviness and joint stiffness.

So, mastering reasonable knee joint exercise methods can both exercise the body and protect the knee joint.

This training can stretch the knee joint surrounding soft tissue, reduce the knee joint pressure, relieve the knee joint stiffness and discomfort.

Action guidance: Lie flat on the bed, legs slightly bent, feet down press, feel the force of the thigh back muscle group, maintain for 5 seconds, repeat the action 3 times.

6Ankle Range Training (Ankle Joint)

The ankle joint not only bears the body's weight during movement but also withstands external forces such as impact and twisting. Therefore, strengthening the ankle surrounding muscle group, exercising the ankle surrounding muscle strength, to improve joint stability can prevent ankle sprain and relieve ankle discomfort.

Action guidance: Hands on the chair, legs back, small leg muscle has a stretching sensation, one side takes one step forward, the other side slowly bends the knee, pay attention to the foot heel cannot leave the ground. This action repeats one side 10 times and the other side repeats.