Women's Wellness

OptiMYz Magazine for Women

Fitness Strength and Flexibility 

Stretch Relief

Nichelle Laus , ,

FEATURED PARTNER CONTENT

This workout brought to you by SISU Full Spectrum Curcumin.

Model: Melissa Tugbang Photographer: Dave Laus Hair and Makeup: Two Chicks and Some Lipstick

Try this for relief from achy joints

Exercise and stretching are great treatments for arthritis and chronic pain. Simple stretches can help ease the symptoms of arthritis, improve your range of motion and strengthen your major joints.

You will need a chair for some of these stretches and exercises. Aim to hold each stretch for 2 to10 seconds, or perform 10 to 20 reps of each movement depending on your level of flexibility and comfort. Once you have completed the whole circuit once, rest, then start again from the top if desired.

Start slow and always feel a good stretch but never pain. As you become more limber, you can add time or repetitions to your routine.

10 stretches

  • Ear to shoulder and chin tap (neck)
  • Shrugs (shoulders)
  • Hand rolls (wrists)
  • Close-open fist (hands)
  • Side bends (back)
  • Air walk (hips)
  • Knee extension (knees)
  • Foot circles (ankles)
  • Toe lifts (calves)
  • Toe press (feet)

Ear to shoulder and chin tap (neck)

Hold 2–10s | 10–20 reps

Sit on a chair. Bring your right ear to your right shoulder and gently hold. Repeat on the other side. Then, slowly bring your chin forward to your chest and hold.

Shrugs (shoulders)

Hold 2–10s | 10–20 reps

Shrug your shoulders up toward your ears. Then stretch your arms and reach up as high as you can towards the sky.

Hand rolls (wrists)

Hold 2–10s | 10–20 reps

Gently roll your hands around in circles. Repeat in the opposite direction.

Close to open fists (hands)

Hold 2–10s | 10–20 reps

Make a fist, hold, then stretch your fingers as far and wide as you comfortably can.

Side bends (back)

Hold 2–10s | 10–20 reps

Stand with the left side of your body near the back of the chair, grasping it with your left hand. Raise your right hand sideways until it is as vertical as you can make it. Flex your left elbow and bend your body to the left side. Stop when you feel resistance and hold. Repeat on the other side.

Air walk (hips)

Hold 2–10s | 10–20 reps

Sit in a chair with your back straight. Holding on to the seat, lift each leg like you are walking. The higher you raise your leg, the deeper the stretch.

Knee extension (knees)

Hold 2–10s | 10–20 reps

Sit in a chair with your back straight. Bend your right knee to 90° and pull it in to your chest with your arms. Hold, and repeat with the other knee.

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Foot circles (ankles)

Hold 2–10s | 10–20 reps

Rotate your feet in circles. Repeat on the other side.

Toe lifts (calves)

Hold 2–10s | 10–20 reps

Sit in a chair with your back straight. Rock your feet back and forth, lifting the toes and rolling them forward to pick up your heels.

Toe presses (feet)

Hold 2–10s | 10–20 reps

Start with right foot flat on the floor. Press your toes down into the ground and try lifting up your right arch. Hold, and repeat. Repeat with the other foot.

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