Joints10 min
Ten Minutes of Chair Yoga for Stiff Joints
Slow neck rolls, shoulder circles, ankle circles and seated twists on a sturdy chair. A gentle movement habit; stop with pain.
Important: this remedy is only a supportive home measure. Keep taking any medicine your doctor has prescribed, monitor your readings, and consult your doctor before adding anything new.
Yoga you can do sitting
Chair yoga uses simple, slow movements while seated, so it is suitable for older adults and anyone whose joints are stiff, especially on cold mornings. It keeps joints moving without strain.
Sit tall on a firm chair, move each joint slowly through its comfortable range and breathe evenly. Stop at any pain. This is a gentle movement habit and not a treatment for arthritis.
Ingredients
- A sturdy chair without wheels
- A folded mat
- A bottle of water
How to prepare
- Place the chair against a wall.
- Sit with feet flat.
How to use
- Do 5 slow neck turns each side, 10 shoulder circles and 10 ankle circles each.
- Finish with gentle seated twists.
Helpful habits
- Warm the room first.
- Do it after a warm drink in winter.
Precautions
- Stop with sharp pain, dizziness or breathlessness.
- Do not do neck rolls fully back if you have neck problems.
- Joint pain that persists needs a doctor.
- A movement habit, not a treatment.
Frequently asked questions
How often?
- Daily, in the morning.
Is it safe for seniors?
- Yes, if you stay seated and move gently.
Can I do it in bed?
- A chair gives better support.
