3 Simple Stretches to Combat Joint Pain

One of the easiest natural solutions for boosting energy is stretching. Muscles must be stretched to maintain their tensile strength and cellular health. Perhaps the easiest stretch to do is the shoulder roll, which can even be done sitting down.


The shoulder joint is made up of the collarbone, upper arm bone, and shoulder blade. Gradual wear and tear can lead to arthritis and tears in the rotator cuff – the group of tendons and muscles that helps you rotate your arm. To relieve this joint pain, practice daily shoulder roll progressions to increase scapular mobility and decompress the shoulders and pectorals in the chest. These exercises will build strength and even improve posture, keeping you energized and in action through the entire day.

Stretch your shoulders by sitting up straight and rolling your shoulders. After thirty seconds, reverse the direction. Repeat the exercise two to four times.


Photo of woman stretching her calf muscles

This move stretches your calf muscles, which get compressed by walking with poor posture or by wearing heeled shoes. The stretch increases circulation in a typically tight area of the body – the lower leg – which means your heart has to work less hard to pump blood to and from your feet;

this increases energy and heart health while also helping to maintain or improve flexibility in the calf muscles.

Every time our foot hits the ground while we walk or run, our muscles and tendons store elastic energy from the ground and then use it for propulsion. Stretching the calf muscles allow the body to store elastic energy and use it for other body movements and functions. Best of all, the calf stretch can be done anywhere – sitting down or standing up. Try adding just 3-5 minutes of calf stretches to your daily routine for a quick pick-me-up!


Photo of man stretching his arms

Taking advantage of the same physiological pathway as the calf stretch, side bends stretch the abdominals, pectorals, and many other torso muscles, storing up elastic energy, improving body flexibility, and alleviating back muscle stress. Side bends bring balance to the entire body, lengthening muscles and improving spine health, particularly in the typically compressed lower back.

These stretches divert energy from the tightening of the lower back to the rest of the body, improving blood circulation and energy, giving the body a metabolic boost and energy rush that can last long after the stretch is over. When you are done with your side bends, try just hanging down for a 20 – 30 extra second for a forward bend to boost your energy for hours to come.