Simple stretches your joints will love

Dealing with painful, stiff joints? Adding more movement to your daily routine may sound like the last thing you need. But if you’re one of the 58.5 million Americans with arthritis, moving more can actually help you feel better. Regular exercise can help improve your balance, strengthen your muscles and bones, and boost your energy. Start your day with these simple moves:

Seated toe touch 

Sit on a yoga mat or another flat surface with your legs stretched out in front of you. Keeping your spine straight, lean forward, reaching your hands toward your feet until you feel the stretch. Hold for 20 seconds, rest, and repeat two more times.

Shoulder raise 

Lie flat on your back, sit in a chair, or stand. To prepare, roll your shoulders up, back, and down. Then slowly lift one arm until your hand is level with your shoulder. Hold for a few seconds, then repeat with the other arm. Work your way up to 10 reps at a time.

Seated butterfly 

Find a comfortable seat with your legs out in front of you, and bring the soles of your feet together to touch. Place your hands on your thighs or feet. Keeping your spine straight, exhale as you lean forward. Hold for 10 to 20 seconds, rest, and repeat twice more.

Spinal twist

Sitting with your legs extended, cross your right leg over the left and try to put your right foot flat on the floor. Wrap your left arm  around your right bent knee and sit up tall, lengthening your spine as you twist. Hold for 60 seconds and repeat with the opposite leg.