11 exercises to Reduce Joint Pain (For Age 60+)

Hey there, April of Yes. Next here with my mom, Aiko. Hi. In this session, we're going to do a gentle workout with exercises that may also help alleviate joint stiffness and pain. If you have arthritis or other health concerns, do check with your doctor before starting. Now, we will be using a towel, a large towel that everyone may have, right? Now, you can also use a resistance band, and for this workout, we recommend this kind of strappy type band, and there's a suggestion in the description below. Now, you don't need any shoes for this one. We're doing this one in our bare feet, and I will be doing it standing. My mom will be doing it seated. If you're standing with me, you may want to be near a countertop or table just in case you need it for support. How does this all sound, Mom? Sounds good. We're ready to go. We've got the towel, so let's go. Just in case you get dewy. Yeah. All right. We'll take a pause here and get started. Hey, Mom. You want to have a seat? Sure. Okay. Let me have your towel. I will just put this on. Can I have it back? If you're good. Yes, you can. Okay. So just going to warm up, everyone. Let's warm up that shoulder joint and arms, okay, just moving them back and forth, whatever your range of motion is here, okay? Nice and gentle. Okay. Good job. Breathe it out. Just breathe. Okay. Good work. Okay. Up and down, up and down. Very nice. Okay. Good. Give me some gentle reaches to the side and to the side. Okay. Side and side. Good. And one more. Side and side. Great job. Okay. Let's move into the hip circles, okay? Hip circles. Just move those hips around, okay, in a circle, even if you're sitting. You see that my mom's doing those hip circles. Good job. Okay. And let's reverse those hip circles. Reverse it. Yeah. Just get those hips moving. I see you moving and grooving there. Okay. If I could share her wheels, I'd be really moving. And rest. Nice work. Okay. Toe taps forward, everyone. Let's wake up those legs and feet. Okay. Nice. Nice work. Breathe it out. Okay. Breathe, breathe, breathe. And no shoes. We got no shoes. That's right. No shoes with this one. Give the shoes a break, and you're really in touch with the floor. Okay. And heels forward. Good. Nice job. Excellent. Breathe it out. And give me two more. Good. And now step it out. Just step it out to the sides. Good. Step it out. Breathe it out. Good work. Okay. Great. And now rest. Nice work on this warm-up. Take a pause and get started. Okay. So our first exercise are pull-aparts, okay? So we're holding our towel about chest level and pretty wide, okay? So when you're extended like this, I want you to feel your arms engage. You're really gripping the towel, engaging your fingers, arms, okay? Just like this. Okay? Good. Okay. Oh, you're getting ready? Okay. We're going to relax. Relax. Bring it in. Bring both hands together. And then pull it out. That's one. And relax in. And two. Really feel the arms. Mm-hmm. Nice, gentle way to build strength. This is three. We're going to ten. Breathe it out. And breathe out. Four. Good. This is five. Nice. If you get dewy, you can just wake yourself. I'm convenient. Six. This is seven. Good. And eight. Excellent. Breathe. This is nine. Good. And one more. And ten. And rest. Breathe. And again, you can also use a band, you know, with this one, too, to give you some extra resistance. Right. All right? So nice work. All right. So we're bringing our hands in. Okay? Shoulder width apart. Got it? Shoulder width apart. So like that. Shoulder width apart. You got little shoulders. I get it. Okay? All right. So what we're doing here, we're engaging that shoulder joint. We're just going to lift it up to shoulder level. Okay? Got it? Mm-hmm. And down. Keep the arms straight. I want arms straight, everybody. Okay? Up and down. Now, you want to get ambitious? You can bring it up overhead. Okay? Oh, wow. And down. But this is your call. Listen to your body. Thank you. Give me a second. And do what you can. You've got really good shoulder mobility. Bring it up. But that's what the purpose of this exercise is, right, to really gently move that shoulder joint. Okay? Okay, good. I'm going to call that five, six, and breathe. So you're supposed to be pulling the towel apart? You know, it's just a gentle. I don't mind if you're not. Oh. I just want you to hold it, right? Okay. Okay? This is all about the shoulder joint. If you want to do that, you're really engaging the arms and hands. Okay? Give me two more. Two more from here. One. Good. And two. And rest. You probably felt that. I definitely felt that. Yeah. Just even like light tension holding the towel. Yeah. Okay? Your shoulder area. So really working that front shoulder area. Okay? Nice work, everyone. Okay. So we're bringing our towel, our hands in a little bit. Okay? Or you can keep them like shoulder width apart. What we're going to do here are arm bicycles. Okay? Little circles with the towel. Okay? Ten each way. Four, five, six, seven, eight, nine, and ten. And rest. We're really, yeah, I know, right? You need some towel action to soak up that dewiness, right? Yeah, really. Okay. Okay, take a breath. Okay, we have to go reverse. Okay? Reverse it now. One, two, three, good, four, five, six, seven, eight, nine, and ten. And rest. Wow. Again, working those arms, wrists, elbows, shoulder, and gauge. Right. Hello, joints, wake up. Wake up, yeah. Okay? Nice work. Okay. So we have our towel shoulder width apart for the next one. Okay, those are arm bicycles. Now we're going to do combination move here, everybody. Okay? Combination move is pressing it out straight, arms straight, and then we're pulling our shoulder blades together. Okay? All right. Press it out and shoulder blades together. Relax your shoulders, mom. Yes. This is three. It's really just bringing those shoulders back, I mean, the elbows back. Okay? Yes. Okay? Nice. You can grip that towel as much or as little as you want. Obviously, if you grip it more, you're really engaging those arm muscles and wrists and hands. Okay? Good. I want four more from here. Four. Press it out. Bring it back. Three. Two. Good. And one more. And one. Really nice. Woo! Rest those hands, man. Holding on to that towel really kind of works the hands, which is really good for grip strength. Okay? All right. Nice. Okay. We're going to do a kind of bicep curl here. Okay, so I want you to just keep holding your towel palms down like this. Okay? All right, everybody. Elbows into the side. All right? Your sides. And then just lift it up and down. Okay? Nice, easy peasy bicep curl. Working these elbows, joints. The wrist stays stationary on this one. Okay? No wristy wrist action. That's three. This is four. Woo! Five. Good. This is six. Keep it going. Looking good. Seven. Mm-hmm. Three more. Eight. Good. Nine. And one more. And ten. And rest. Oh, yes. Really, really, really nice. Okay. We have one more upper body move here. So I really want you to kind of bring in, bring your hands in with the towel. We're going to like do a twist. We're going to grip and twist. Okay? Forward and back. Okay? So we're holding on. Okay? Twist forward, twist back. Okay? Mm-hmm. Twist forward and back, just like that. See, like this? Twist forward. So your wrists are twisting forward and then twisting back. Okay? All right. Twisting forward, twisting back. So we're really getting both wrists moving. You're working on your fingers and grip strength here. All right? You're really holding on to the towel. Right? Yeah. Okay, good. Remember in the olden days, they had to really like wring out. Oh. Right? They had to wring out the clothes. Yeah. Huh? I can actually remember. My mom doing everything by hand. Right? I remember that with the washboard. Yeah. Remember that? Oh, gosh. Oh, my gosh. All right. Three more from here. This is three. Twist. It's not that long. It's two. That's true. And one. Was that like in the 60s even? Could be. Rest the hands. Okay? Whew. All right. Very, very nice everybody. Okay. Now, we're moving on to the core. We're going to work on our core a little bit. Now, if you are standing with me, you could, you may want to, you know, it's kind of hard to use the towel because you have to hold on to something. But if you can do it with the towel, that's a good balance move. Okay? So, what we're doing is this. We are pushing our towel to our knee. Okay? Twisting? No. Just touching. Just towel. Yeah. Just like that. Okay? Working your core here. All right? Yeah. Okay. Nice. Now, if you're standing with me, you can even just, you don't have to use a towel. Okay? Yeah. You can just give me some knee ups here. It's like a balance move. Yes, it is. It very much is. But you're also working those lower abs to get those knees up. Okay? Just press it out. Yeah, I can feel it. It's good. Yep. Very good. Keep it going. Breathe. I want you to give me four more sets of here. Four. And four. Good. Three. And three. Keep it going. Two. And two. And one. Whoa. Nice work. Yeah. You know what? You had everything going on. You had, like, arms, core, and legs involved in that. All right. So, we're moving on to the lower body, everybody. All right. Okay. Okay, take a breath. Relax. You can take a sip of water. Take a sip of water. All right. This is what we're doing next. We're going to put our foot into the towel. Okay? All right. Foot into the towel. Right? Got it. Yeah. Now, you need to sit down for this one. Sit down. All right. So, great balance. Okay? All we're going to do here is we're going to lift our knee up, but then we're going to extend our knee and then flex our knee. Okay? It's just, yeah, bending and flexing. Okay? Just bending the knee. So, keep it going, Mom. I want to show from the side so people can see this. Okay? So, we have the knee up and I'm balancing here. Out and in. Right? So, it's just, you're extending the knee. Yeah. Just bending and flexing. Okay? Good. And if you see, I'm doing this without holding on to anything. Yay! All right? This is a balance move. Yeah? Breathe. Okay? Keep it going. Yep. You're working your quad here. And again, you don't have to use a towel for this one if you're standing, if you need to hold on to something. Okay? I want you to give me three more from here. So, three. This is two. And one. Really nice, everyone. Good job. Woo! I'm getting a workout. Yeah. Okay. We've got to do the other leg. Okay? Ready? Yep. Place it in there. We've got a slight bend and then we're extending and bending. Okay? Good. There you go. Yes. Six. Three. We're going to ten. Four. Breathe. Five. Six. Good. Seven. Eight. Nine. Yay! And ten. Ooh! Good job. Nice work. Yeah. Really felt that in your legs, huh? Yeah. Really. Okay. Take a breath. Okay. Similar thing for the next one. Foot placement. Okay? This time, we are going to lift our knee up and press it out. Okay? Okay. Got it, everyone? Yep. I'm really concentrating because I'm balancing on one leg to do this move. But again, you can lose the towel if you're standing with me. Okay? And if you need to hold on to something. This is three. But if you're doing this without holding on to anything, amazing balance work. Okay? Yeah. Good. This is five. But it's knee up. Press it out. Six. Seven. Eight. Nine. And ten. Ooh! Really nice. You know, towel gives you a little bit of resistance on this move, right? Yep. You can even use a band with this one. Okay? All right. Very good. Okay, so got to do the other side. And actually, I may show you with a band with this one just to give you some variation. Okay? All right. So if I'm standing, I can even hold it with a band. It's easier to hold on, right? All right. So here we go. We're going knee up and out. Right? Up and out. Now, you can even hold on here. This is three and four. Good. This is five. Yes. And six. If you can't, then you can just wait. And seven. Yep. I'm making some noise. Eight. This is nine. Good. And ten. And rest. Really nice. Did you feel the resistance? Yeah. Great. Okay. Really, really excellent work. Okay, so if you're standing with me, I'd say lose the towel on this one. But, Mom, for you, I want you to use the towel. So you're going to do the same thing. You're going to put that foot. You're going to put your foot into the towel just like we just did. Okay? Yeah. All right. Put your foot in the towel. Right? And we're going to do a lateral raise. Yes. Just like that. Okay? So you're going to go out and in. Okay? Can you do it? Yeah. All right. Good. This is working your hip joint, everyone. So out and in. Out and in. That's two. Three. Good. This is four. Excellent. Five. Breathe. Six. Good job. Seven. This is eight and nine and ten. Really nice work. Okay, good job. All right. Rest. We've got to go to the other side. And actually, I could show you with the band, it's a little bit easier, give you a little bit of resistance, you know. Even with the band, see that. Band, there's two options you can do. you can either do it like this or you can actually do a little Thai thing here give yourself some resistance with the hips right okay okay so let's give that a shot okay so here we go mom one this is two three good and four excellent keep the leg straight five no bend in the knee this is six and seven eight nine and ten really nice work everyone good job all right okay so we're moving on to one more exercise our last exercise our heel raises so we're definitely going to use the towel but you don't have to again you can use the you can just do these do the next one on the floor so we're placing the towel on the floor okay all right and just like that and we're gonna put the balls of our feet onto the towel okay so what are we doing here well you can see that it really kind of makes your ankles bend a little bit more right so this is really good for ankle mobility but also we're working the calves on this one right so we're gonna do some heel raises so are you ready yeah okay we're going up and down good bring it up and down if you need to hold on to something like a mom that's fine and down four good this is five really working these ankles right yeah six whoo-hoo Oh calves big time seven uh-huh your toes oh yes eight absolutely you feel like balls your feet you're working your toes right eight I'm call that eight again nine I want you to hold it up on ten and ten hold hold hold hold hold and release nice work nice work excellent work on these exercises to gently strengthen your muscles and improve joint mobility circulation and flexibility all right so if you like this video please give a like share comment let us know what you thought thank you so much for joining us and we look forward to seeing you in a future workout so see you soon Jason