Anti-Inflammatory Moves: 12 Gentle Exercises That Are Effective Against Joint Pain

7. Supported Wall Push-Ups

Traditional push-ups can be too intense for sore wrists and shoulders, but supported wall push-ups offer the strengthening perks without the pressure. Stand facing a wall, feet hip-width apart, and place your hands at shoulder height on the wall. Slowly bend your elbows and lean your body toward the wall, then gently press back to start. This move improves arm, shoulder, and even core strength without floor-based strain. If wrists or elbows are sensitive, adjust your hand position or the distance from the wall—closer for easier, farther for slightly more challenge. Aim for smooth, controlled repetitions. Supported wall push-ups help make daily activities like reaching, lifting, or carrying much more manageable by nourishing your upper body muscles in a safe way.

8. Gentle Hamstring Stretch

Tight hamstrings can worsen knee and lower back discomfort. This gentle stretch lengthens the back of the thigh and helps support everyday movement. Sit at the edge of a sturdy chair, one heel placed on the floor with your leg out straight. Sit tall and slowly lean forward just until you feel a stretch along the back of your leg—never push into pain. Hold for up to 20 seconds and repeat on the other side. If reaching forward is difficult, try using a towel around the foot for gentle assistance. For those who prefer lying down, a bed or mat works perfectly for the stretch, too. Looser hamstrings mean better walking comfort and less pull on sensitive joints, making this a valuable addition to your joint care routine.