4 Stretches for Arthritis Relief

Arthritis isn’t just something that happens later in life – it can affect people in their 20s, 30s, and 40s, especially those with active lifestyles, past injuries, or autoimmune conditions. If you’re dealing with joint stiffness or discomfort, stretching can be a simple, effective way to reduce pain and keep your body moving well.

Here are four effective stretches to keep your joints happy and moving.

1. Hip Flexor Stretch

How it helps: Sitting all day? Tight hip flexors can put extra stress on your knees and lower back.

How to perform:

• Step one foot forward into a lunge position, keeping your back knee on the ground.
• Push your hips forward slightly until you feel a stretch in the front of your hip.
• Hold for 20–30 seconds and switch legs.

2. Cat-Cow Stretch

How it helps: This yoga move keeps your spine mobile and eases stiffness in the back and neck.

How to perform:

• Start on your hands and knees.
• Arch your back, lifting your head and tailbone (Cow Pose).
• Then round your spine, tucking your chin and pulling your belly in (Cat Pose).
• Alternate between the two for 30 seconds.

3. Quadriceps Stretch

Why it helps: Tight quads can strain your knees and make walking or running painful.

How to perform:

• Stand tall and grab one ankle, pulling your foot toward your glutes.
• Keep your knees together and engage your core to avoid arching your back.
• Hold for 20–30 seconds, then switch legs.

4. Child’s Pose

Why it helps: This stretch reduces tension in the lower back, hips, and knees—great for post-workout recovery or long days at a desk.

How to perform:

• Kneel on the floor, sitting back on your heels.
• Reach your arms forward and lower your chest toward the ground.
• Relax and hold for 30 seconds.

Arthritis doesn’t have to slow you down. Regular stretching can improve joint function, reduce stiffness, and help you move with less pain. Try adding these to your daily routine, and if pain persists, a physical therapist can help with personalized strategies to keep you active. Get started with a free assessment today!

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.