Chronic joint pain and muscle stiffness don’t have to be part of your daily life. Whether you're sitting for long hours, dealing with age-related discomfort, or recovering from an injury, gentle movement is often the best medicine.
These
simple chair and floor exercises are designed to improve flexibility, strengthen supporting muscles, and reduce stiffness; all without needing a gym.
Chair-Based Exercises:
- Chair Up & Down: Strengthens thighs, knees, and improves balance.
- Single Leg Stand: Activates core and improves lower body stability.
Floor or Mat Exercises:
- Plank: Builds core strength and supports your spine.
- Mountain Pose (Tadasana): Enhances posture and stretches the full body.
- Stretching: Relieves tight muscles, especially in the back, hips, and hamstrings.
- Glute Bridge: Strengthens glutes and lower back muscles.
- Bird Dog: Improves coordination and core stability.
- Cat-Camel: Increases spinal flexibility and reduces lower back pain.
- Wall Push-Ups: Great for upper body strength with reduced strain on joints.
The Benefits:
- Reduces inflammation in joints
- Improves posture and mobility
- Builds muscle to support bone health
- Boosts blood circulation to ease stiffness
These exercises take just 15–20 minutes a day but can create a lasting impact on how your body feels and functions.
Stronger bones. Stronger muscles. A pain-free life starts with small daily habits. Try it, and feel the difference in just a few weeks!
