EASE STIFF JOINTS

THIS routine is designed to help improve your ability to move muscles and joints – a good place to start before moving on to a strength routine.

1 MONKEY STRETCH As seen in the previous routine, left. 2 SHOULDER CIRCLES To release tension in your shoulders and upper back: Sit or stand with a straight back. Place your fingertips on your shoulders and lift your elbows out to the sides. Bring your elbows around in a circular movement in front of your chest, and make 10 circles. 3 CHEST STRETCH Stay sitting or standing. Clasp both hands behind your lower back with your arms straight, see left. Lift your arms out behind you as high as you can without bending over. Hold for 10 seconds and release. Repeat five times. 4 CHAIR LIFT-OFF

To strengthen your wrists

and arms: For this exercise, you will need an armed chair. Straighten your legs with your heels to the ground and toes pointing upwards, see above. Grab the arms and incline your chest forward before lifting your bottom off the seat using just your arm strength. Keep your legs straight repeat 10 times. 5 SHOULDER STRETCH

To finish, do this back and shoulder stretch known as a

Child’s Pose in yoga. Start on all fours on a mat, and slowly move your bodyweight back on to your knees, while lowering your chest down to the floor as far as comfortable with your arms stretched out straight in front of you. Feel the stretch across your shoulders and upper back and hold for 10 seconds, before relaxing.