Morning Movements for Joint Pain!

Serratus punch:  

1. Lie flat on your back with your head on a pillow.  

2. Bend your knees if this feels better for your back.  

3. Raise both arms in the air, toward the ceiling with your palms facing each other.  

4. Keeping your head on the pillow and your arms straight, raise your shoulder blades off the bed, as if you’re trying to touch the ceiling.  

5. Hold this stretch for about 30 seconds and then slowly release. Repeat 2 to 3 times. 

Single knee to chest stretch:  

1. Lie on your back and bend both knees. Your feet should be flat on the bed.  

2. Take hold of your right knee with both hands and gently pull the knee toward your chest. You should feel a stretch in the back of your leg and lower back.  

3. Hold for about 30 seconds and then slowly release. Repeat this same stretch with the left knee and then repeat 2 to 3 times on both sides. 

Piriformis stretch:  

1. Lie on your back with both knees bent and your feet flat on the bed.  

2. Cross your right ankle on top of your left knee.  

3. Wrap your hands behind your left knee and gently pull your knee toward your chest.  

4. You should feel a stretch in the back of your right leg.  

5. Hold this stretch for about 30 seconds and then slowly release.  

6. Change sides and repeat this stretch with your left leg crossed on top of your right knee. Repeat 2 or 3 times on both sides. 

Posterior shoulder and back stretch:  

1. Stand straight with both arms at your sides.  

2. Gently bring your right arm across your chest, keeping it straight.  

3. Take hold of your right elbow with your left hand and gently stretch your right arm across your body. You should feel this stretch in the upper arm and shoulder.  

4. Hold this stretch for about 30 seconds and then slowly release. Repeat with the left arm and then repeat 2 to 3 times on both sides.