18 Minute Workout to Reduce Joint Pain
Joint pain can make staying active feel like a challenge, but gentle movement is one of the best things you can do to keep your joints healthy and reduce discomfort. This 18-minute towel workout is designed specifically for seniors and anyone experiencing joint pain. It’s low-impact, easy to follow, and focuses on improving mobility, building strength, and reducing stiffness—all while being gentle on the joints.
The only equipment you need is a simple towel (or a resistance band for more challenge) and a chair if you prefer seated options.
This routine combines gentle strength-building exercises with joint-friendly movement to:
Gently move and nourish the joints: Regular movement helps keep the joints lubricated, reducing stiffness and promoting better range of motion.
Build strength: Strengthening the muscles around the joints can reduce strain on the joints themselves.
Reduce pain: Gentle exercises can improve circulation and ease discomfort, making everyday tasks feel easier.
Improve mobility and flexibility: A combination of movement and stretches supports joint health and overall mobility.
Here are gentle moves in this workout:
Towel Pull Apart: Hold the towel in both hands at shoulder height and gently pull outward, then release. This warms up your shoulders and arms.
Arm Bicycle: Hold the towel in front of you and move your arms in small circular motion forward, mimicking a bicycle. Do 10 circles and then reverse the motion.
Toe Taps: Tap your toes on the floor to gently warm up your ankles and knees.
Arm Lift: Hold the towel in both hands and lift it overhead, then slowly lower it back down.
Press Out & Pull Back: Extend your arms forward with the towel, press out as far as you can, then pull it back to your chest.
Bicep Curl: Sit or stand holding the towel with palms down. Curl the towel upward as though lifting a weight, then lower slowly.
Grip and Twist: Roll the towel tightly between your hands, then release. Alternate directions for a full wrist and hand workout.
Towel to Knee (Knee Lifts): Hold the towel in both hands. Lift one knee toward the towel, then lower and switch legs.
Leg Extension: Loop the towel under one foot. Extend the leg forward and gently pull on the towel for support, then lower and switch legs.
Leg Press: Place the towel under one foot and press forward as though pushing against resistance. Alternate sides.
Lateral Leg Raise: Hold the towel in one hand for balance (if needed). Lift one leg gently out to the side, lower it, and switch sides.
Heel Raise: Stand or sit with the towel under your feet. Lift your heels off the ground, then slowly lower them.
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