26 Gentle Moves to Soothe Stiff Joints

If your muscles and joints feel stiffer and achier than they used to, you’re certainly not alone. Many older adults experience daily pain and stiffness, which often limits range of motion and mobility. Sometimes a few gentle movements are all it takes to loosen stiff joints and move more comfortably. You may feel unsure which movements are best or how much time to spend. Even small amounts of movement benefit your health.

This article includes 14 easy moves; some use a chair, and others don’t, to help ease your pain and stiffness. Plus, if you’re up to it, there’s a section with some more challenging moves. Choose one or two, or all of them! You may be surprised by how a few of these gentle exercises could help reduce your stiffness and pain.

Please note: Speak to your doctor before starting any new exercise program, even if it’s an easy movement program.

Some Suggestions Before You Start

Getting started is the hardest part. Before you start, keep these tips in mind to stay safe and comfortable.

Listen to your body

Pay attention to how you feel as you move. If you feel dizzy or nauseous, stop right away. If these symptoms continue, contact your doctor.

Drink water

Take small water breaks as you exercise to stay hydrated. If your doctor has recommended limiting fluids, ask how much is safe for you to drink while exercising.

Check weather

If you prefer to do these movements outdoors, check the weather first so you aren’t caught in a storm or extreme weather. Choose a safe, level location with support bars you can hold on to if needed.

Wear good shoes and comfortable clothing

To help reduce discomfort and prevent injury, wear comfortable, loose clothing and supportive, good-fitting shoes.

Start Here: 14 Simple Moves to Ease Joint Stiffness

Starting these physical activities doesn’t have to be difficult. Begin with a few of these movements, then add more over time as you feel comfortable. The goal is to ease painful, stiff joints, so start slowly and use gentle, controlled movements. Never force a movement or strain to the point of sharp pain.

You might invite a friend or family member to join you. Having company can make movement more enjoyable and keep you motivated.

Please Note: Your safety and comfort are a priority, so NEVER do any movement if it hurts or causes discomfort.

1. Ankle Roll

1. Sit and straighten out one leg until it’s parallel to the floor.
2. Slowly do circles with your ankle, first one way, and then the other.
3. Repeat with the other ankle.
4. Do these movements on each ankle at least 10 times.

2. Toe Stretch

1. Sit in a chair.
2. Stretch your leg until it’s parallel to the floor.
3. Stretch out your foot with your toes pointed.
4. Move your toes up and down 10 times.
5. Do the same with the other leg.

3. Calf Stretch

1. Sit in a dining room chair.
2. Extend your leg until it’s parallel to the floor.
3. Stretch the calf. Count to ten to stretch your calf.
4. Repeat with your other leg.

4. Sit and March

1. Sit.
2. Slowly lift one knee and then the other as if you were marching.
3. This helps loosen your hips without putting a lot of pressure on them.

5. Gentle Hip Shifts

1. Sit in a chair, supporting yourself by holding on.
2. While seated, slowly rock your hips to shift your weight from one side to the other to exercise your hips comfortably. Don’t overdo it. Try this movement 10 times.

6. Seated or Lying Down Leg Stretches

1. Lie down or sit if you prefer.
2. Slowly lift one leg slightly.
3. Hold your leg for a count of three, then lower it. Be sure to breathe.
4. Repeat several times, then alternate legs.

7. Rolling Shoulders

1. Sit in a chair.
2. Hold on to the sides of the chair for support.
3. Gently and slowly roll your shoulders back and forth to release stiffness.

8. Neck Motion

1. Sit in a straight-backed chair.
2. Support yourself by holding on to the sides of the chair.
3. Slowly turn your head from side to side. Move slowly and gently.

9. Elbow Stretches

1. Standing or sitting, gently bend your elbows up and down.
2. Move slowly so you don’t overdo it.

10. Arm Stretches

1. Stand or sit.
2. If standing, support yourself by standing next to a wall.
3. Slowly stretch one arm overhead and then lower it.
4. Alternate your arms.
5. Do this movement at least 10 times.

11. Circle Wrists

1. Stand or sit for these wrist movements. First, circle your wrists one way, then the other.
2. This helps loosen the stiffness in both your wrists.
3. Do at least 10 to 15 of these movements.

12. Open and Close Hands

If your hands feel stiff in the morning, these gentle movements can help relieve the stiffness.

1. Find a relaxed position, either sitting or standing.
2. In a relaxed position, make a loose fist with one hand. Then spread out your fingers wide.
3. Repeat several times with one hand and then the other. Do this movement at least 10 times.

13. Touching Fingers

This movement can help relieve finger or wrist stiffness in the mornings or after working outside.

1. Find a relaxing position, either standing or sitting.
2. With your right hand extended, touch your right thumb to each finger on that hand.
3. Then repeat this movement with your left hand, left thumb touching each finger on that hand.
4. This easy movement keeps your fingers flexible. Do this movement several times.

14. Easy Walk Around the House

Did you know that even walking around your house can loosen up your stiff joints?

1. Take a short walk through your kitchen, down your hallway, and through the living room.
2. Walk slowly. Remember it’s about movement, not how quickly you can walk.
3. If you’d like, you can also walk around your backyard or another flat area of your yard.

12 Gentle Moves For An Extra Challenge

Are you ready for a challenge? These 12 gentle moves add even more strength, balance, and range of motion to your daily movement routine. Use a wall or chair for support. If you feel discomfort or pain, always stop right away.

15. Chair Stand-Ups

1. Sit on a sturdy chair and support yourself by holding on to the armrests of the chair.
2. Slowly stand up and sit back down.
3. Be sure to move slowly. If you feel dizzy or out of breath, stop.

16. Supported Leg Lifts

1. Hold on to a counter or table.
2. Slowly lift one leg out to your side.
3. Lower your leg.
4. Repeat several times and then switch legs.
5. Try to do both legs at least 10 times.

17. Mini Squats

1. Hold on to your counter or a chair for extra support.
2. Bend your knees a bit, but not all the way.
3. Straighten up and repeat at least 10 times.

18. Rocking Heel-to-Toe

1. Hold on to the back of a chair or counter.
2. Slowly raise onto your toes, and then rock back onto your heels.
3. Do this 10 to 15 times.

19. Supported Wall Push-Up

1. Stand two feet away from a wall.
2. Put both hands on the wall.
3. Gently push back away from the wall and then press into the wall.
4. This movement acts like a push-up, building up back strength while easing sore muscles and joints.

20. Step Up

1. Holding onto the stairway railing, slowly step up onto the first step.
2. Step back down onto the landing.
3. Be sure to move slowly so you don’t lose your balance.
4. Step up and down for at least 10 to 15 times.

21. March in Place

1. Swinging your arms, slowly march in place. Time yourself if you want.
2. Don’t worry about doing this fast.
3. Concentrate on increasing how long you march.

22. Stand and Lift Knees

1. Hold onto a chair or the wall.
2. Slowly lift one knee as close to your waist as you can.
3. Lower your leg.
4. Repeat this at least 10 times and then change legs.

23. Seated Ankle Stretch

1. Sit.
2. Bend one leg, putting your ankle over your bent knee.
3. Lean forward, holding your leg with your hand, and feel the stretch. Hold.
4. Repeat on your other leg.

24. Leg Balances

1. Hold onto a chair or counter.
2. Lift one foot slightly off the floor and balance for a second or two, holding onto the chair or counter for support.
3. Switch legs and repeat several times.

25. Snow Angels on the Wall

1. Stand so your back is up against a wall.
2. Slowly move your arms up and down like you’re doing snow angels.

26. Side Steps

1. Hold onto a chair or counter for support.
2. Slowly take a step to one side, and then move back into your original position.
3. Repeat side stepping to the other side.
4. Move slowly; it’s not about speed, but getting some moves that will soothe your joints.
5. Repeat these movements 10 times.

What are the benefits of physical activity?

You want to be more active. Staying active increases your stamina and makes you feel better. But what are some of the physical and mental benefits of regular physical activity?

Can prevent bone loss

Bone loss is more common as you age. Staying physically active, especially doing strength training movements, can offset bone loss and improve bone density. Stronger bones and muscles can help reduce the risk of osteoporosis or broken bones. Regular movement may also ease joint stiffness and discomfort.

Makes everyday movements easier

Staying physically active can help you do everyday tasks. It can help you participate in family and friend activities and support a healthy weight.

Helps reduce the risk of falls

Physical activity improves your muscle strength, flexibility, and balance, which may reduce your risk of falls and injury.

Prevents disease and other conditions

Physical activity helps lower your risk of certain diseases, including

• Cardiovascular health
• High blood pressure
• High cholesterol
• Type 2 Diabetes
• Cancers
• Obesity
• Depression
• Dementia

Emotional and mental health

Being physically active may help reduce symptoms of depression and may improve your sleep. It also boosts your cognitive function and may help lower your risk of dementia.

Social connections

Exercising with others or joining older adult movement classes allows you to connect with people. These social connections make activities more enjoyable and fulfilling.

When you’re dealing with painful, stiff joints, it can be tempting to limit your movements. But regular movement may help improve range of motion, flexibility, and your overall mobility.

You don’t need to do all of these movements at once. Just start with a few, then gradually add more as you get comfortable. Work your way up to more repetitions as you feel comfortable.

You may want to ask a family member or friend to join you to make the exercises more enjoyable and to connect with someone you care about. You may be surprised how these simple movements help you move more comfortably and make staying active a little easier.

Jennifer Hinders

Jennifer Hinders has been a freelance writer, ghostwriter, and blogger for over a decade, turning ideas into engaging content. She’s written on numerous topics, including gardening, health and wellness, pets, and parenting. Her skills include blogging, in-depth research, SEO content, and writing website content with a friendly, conversational tone. Jennifer and her large extended family live just outside Washington, DC.