“Stiff Joints in Winter? 5 Simple Stretches to Keep Your Body Moving”

Cold weather is enjoyable for many, but for people experiencing joint stiffness, it can be extremely uncomfortable. Daily activities like walking, bending, or sitting may become painful. However, five simple stretching exercises can significantly reduce joint stiffness, and they can be easily done at home.

The human body has between 250 and 360 joints, over 100 of which are involved in everyday movements. With age and reduced physical activity, joint health can decline, and the cold weather can exacerbate stiffness. People in their 30s and 40s often start noticing joint pain and reduced flexibility.

If your knees, hips, shoulders, elbows, spine, or other joints become stiff in winter, the following exercises can help. They improve blood flow, gently stretch the joints, and relax the muscles. Even a few seconds of practice can make a noticeable difference.

1. Cat-Cow Stretch
Known as Marjaryasana-Bitilasana in yoga, this pose helps relax multiple joints simultaneously. It improves blood circulation in the shoulders, neck, spine, hips, and lower back—areas prone to stiffness in cold weather.

2. Hip Bridge
Also called Setu Bandhasana in yoga, the hip bridge strengthens the lower back, hips, pelvic muscles, and joints. It also helps correct posture and alleviates discomfort in the lower back and hips.

3. Seated Knee Extension
This simple stretch is especially beneficial for older adults and people with arthritis. It reduces knee stiffness and pain while improving blood flow to the muscles supporting the knees.

4. Child Pose
Known as Balasana in yoga, the child pose gently massages internal organs while providing relief to joints, particularly the spine. It helps release pressure on the spine and also relaxes the knees, ankles, hips, and shoulders.

5. Ankle Pumps
Cold weather often slows down blood circulation, causing stiffness and pain in the legs. Ankle pumps are effective for boosting circulation: sit with your legs extended and flex your toes toward yourself, then away from you repeatedly.

Incorporating these stretches into your daily routine can help keep your joints flexible, relieve stiffness, and make movement easier even in cold weather.

Disclaimer: This article is for general informational purposes only. Navbharat Times does not guarantee the accuracy or effectiveness of the exercises. This is not a substitute for medical treatment. Consult your doctor for personalized advice.