People nowadays are interested in fitness to avoid future problems. Joint pains are the most common problem in the early 30s. Of course, we have advanced technologies and specialized doctors to cure these joint pains, but there is a chance that these joint pains can be avoided by exercising.

Why do we experience joint pain?

• Accidents, joint injuries
• Overuse of a muscle
• Running too fast
• overstretching
• Overweight
• Depression, stress
• Poor health condition
• Age is also a factor for joint stiffness and pain

What exercises are we supposed to do?

For the tips of the toes, the soles of the feet, and the ankles

Heel raise and wall push

Choose a wall and turn to face it. Place your hands on the wall, one knee near the wall, and bend your front knee towards the wall until your back leg feels tight. Repeat 10 times more, switching the knees. Raise your tiptoes for 5 minutes while keeping your hands on the wall.

Rotation and movement of the ankle

Continue rotating your ankle clockwise and anticlockwise 10 times, then up and down 10 times. Rep with the opposite ankle.

Basic equilibrium

Using some assistance, try to balance on one foot for 30 seconds. Repeat with the other foot three times.

Walking

30 minutes of brisk walking This will aid in maintaining a healthy weight and joints. Walking can help with cardiac issues. Begin with 10 minutes of walking and gradually increase the time.

Squats

For 20 seconds, stand with your hands behind your head and lower your body parallel to your thighs. Return to your starting point. First, do it three times per day.

For the shoulders

Arm raises

Place your hands behind your head and push your hands backward for 5 seconds, then place your hands on your back and push your hands back as far as you can for 5 seconds.

Arm elongation

Stand up and raise your hands up and down for ten seconds. It should be done 10 times per day. This allows your muscles to stretch and reduces stiffness.

Pullups with assistance

Pull-ups require the use of a pull-up machine. Grab the handle of the pull-up machine and place your legs on it. Slowly pull yourself up and slowly let go. Continue to do it 10 times per day.

Shoulder swivels

Turn your shoulders clockwise and counter clockwise. Do it 10 times clockwise and 10 times anticlockwise every day. This aids in the relaxation of our shoulders. Make sure you don't increase the rotational speed too much, as this could result in an injury.

Bends on the sides

Raise one arm and bend towards the other arm while standing upright. Experiment with the other arm in the same way. Repeat this process ten times.

For the throat

Tilt your head, turn your head, and bring your chin to your chest.

Later, look up and down while tilting your neck to the right and left. Turn your head to the left and right now. Repeat this process ten times more.

For the Back and hip pain

Raise your arms and legs

Sleep flat on the mat and raise your hands and legs one at a time. Lift one hand and keep it down, then lift another and keep it down. Then, return your leg to its normal position before lifting the other leg. Repeat this process ten times more.

Hamstring stretch

Sit close to the edge of a chair and slowly touch your leg with your hand while sitting up straight. Make sure your leg is straight as well. Repeat with the opposite leg and hand.

a strong stomach muscle tone

Sit on your knees with your hands on the ground and your knees bent 90 degrees. Make sure your hips form a 90-degree angle with your leg. Hold for 10 seconds with your stomach relaxed. Repeat this process ten times.

Truck revolving

Keep your back straight and your feet flat on the ground. Bend your legs to the left without moving them back and then to the right while keeping your two legs together. Hold for 10 seconds before repeating 10 times on each side.

For the fingers, hands, and wrists

Squeezing and stretching

Slowly stretch your fingers and slowly close them. Continue doing so to relax your fingers.

Things to avoid while exercising

• Do not stop breathing while performing exercises
• Do not stretch more than necessary as this may result in an injury
• Drink as much water as possible
• Take intervals while exercising
• Stay motivated

Joint pain makes it difficult to perform daily tasks and increases reliance on others. Heavy treatment is not possible after a certain age because your body may not be able to withstand it.