Extend your knees when sitting in a controlled position
Morning knee stiffness is often associated with temporary decreased mobility. Stretching and flexing your knee while sitting helps activate the quadriceps, increase blood circulation and improve joint lubrication without putting great pressure on the knee.
Perform slowly and controlledly, avoiding sudden straightening of legs because it can easily cause muscle strain or discomfort.
Sit up straight on the chair. Slowly extend one leg forward. Lower your leg slowly, controlled. Switch sides and perform alternately.
Shoulder turns combined with reaching out
The shoulder and upper back are often stiff after a night's sleep due to lack of exercise. Shoulder rotation exercises combined with arm stretching help restore the movement of the shoulder blade, expand the chest and improve blood circulation.
Stand up straight. Turn your shoulders forward and backward. Combine extending your arms gently over your head. Return to the original position and repeat.
Rotate your hips when standing
Hip stiffness can cause discomfort in the lower back, especially after age 55. Controlled hip rotations help increase joint awareness, improve flexibility and support joint coating lubrication.
When weighing on one leg and rotating in circles with the other leg, the body simultaneously trains balance, coordination and flexibility when moving.
Stand up straight, you can lean on a support if needed. Gently lift one leg. Rotate small circles, slowly. Change the direction of rotation and change legs. You should start with small circles, then gradually increase the amplitude when you feel comfortable.
