Gentle stretching for joint pain.

1. Expand the Chest - Place your hands on your shoulders and roll your elbows in a backward circle to open your chest. - Do 3-4 circles
2. Stretching Neck and Shoulder - Stand and put your arms behind your back. - Grasp one arm using the opposite hand to lower the shoulder. - Gently bend your neck to the opposite side until you feel a stretch on top of the shoulder. - Maintain the stretch and relax. - Repeat to the other side.
3. Stretching Back of Shoulder - Stand and place your upper arm across your chest and your hand over the opposite shoulder. - Use your other hand to push your arm in towards you, until you feel a stretch in the back of your shoulder. - Maintain the position and relax. - Repeat on the other side.
4. Stretching Triceps - Stand with your chin tucked-in and raise your arm to place your hand behind your head by bending the elbow. - Place the other hand on the elbow of the raised arm. - Gently pull until a stretch is felt in the triceps. - Maintain the position keeping your chin tucked-in and relax. - Repeat on the other side
5.Stretching Hamstring - Stand with one foot on a stool, step or kerb in front of you. - Straighten your leg and stick your buttock out to arch your lower back. - Lean your body forward until you feel a stretch behind your thigh, keeping your back straight. - Maintain the position and relax. - Repeat with other leg
6. Stretching Inner Thighs - Stand with a wide split stance. - Lean towards one side creating a straight leg on the opposite side. - You should feel a stretch along the inside of the leg. - Maintain the position and relax. - Repeat to the other side
7. Stretching Calf - Stand and place both hands on a wall, with your feet about half a meter from the wall. - - Place one leg behind the other and lean your body forward without bending the back knee until you feel a stretch in your back calf. - Maintain the stretch and relax. - Repeat on the other side.
8. Stretching Hip and Buttock - Stand with feet hip width apart. - Raise one knee towards chest and with both hands, pull knee up to increase range. - Keep the back straight and your hip and knee aligned. - Bring the knee back down slow and controlled. - Repeat with other leg.
9. Stretching Front of Hip - Stand with your feet staggered and the back knee slightly bent. - Tilt your tail bone under and lean back a little until a stretch is felt in front of the hip. - Maintain the position and relax. - Repeat with the other leg,
10. Stretching Thighs and Buttocks - Lie on your back with your knees bent. - Lift your left knee towards your chest and pull it as far as you can with your hands. - Lower your leg and repeat with the Right leg
11. Stretching Hamstring - Lie on your back, grab the back of your leg and pull your knee toward your chest. - Gently straighten your leg while keeping your knee against your chest until you feel a gentle stretch. - Maintain the position and relax.repeat with other leg