Gentle Exercises for Joint Relief
Start small and progress gradually. Aim for smooth, pain-free motion.
Mobility & Strength Ideas
- Seated knee extensions: Straighten the knee, hold 3–5s, repeat 8–10 each side.
- Quad sets (isometric): Tighten the front thigh for 5s, relax 5s × 10.
- Pendulum for shoulder: Lean forward, arm hangs, draw small circles for 30–60s.
- Low-impact cardio: Walking, cycling, or swimming 10–20 min.
Tip: Stop if pain sharply worsens or if swelling or numbness appears. Seek professional advice.