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

9. Shoulder Rolls and Stretches

Our shoulders often carry the weight of stress and daily activities, especially for those managing joint pain. Gentle shoulder rolls release tension and prime the joints for easier movement. Sit or stand with your arms relaxed, slowly roll your shoulders up, back, and down in a circle a few times, then switch directions. Follow with a gentle reach across your body, using the opposite hand to support a quick stretch. These movements boost circulation, encourage better posture, and gently build up shoulder flexibility. They’re easily modified for frozen shoulder or severe pain—move the arm only as far as comfort allows, and always skip sharp pain. Add a lightweight object like a small towel for variety, or simply enjoy the gentle rhythm as you go.

10. Ankle Circles and Toe Raises

Joints in the feet and ankles often stiffen with age or arthritis, making simple activities less comfortable. Ankle circles and toe raises maintain vital mobility and help prevent falls. Seated or standing, gently lift one foot and slowly describe circles in the air with your toes, 5–10 each way. For toe raises, stand behind a chair and carefully lift your heels, then lower them back down, repeating gently. These easy moves wake up smaller joints, boost blood flow, and make walking smoother. If swelling or severe stiffness is an issue, work within a smaller range of motion until things loosen up. With consistent practice, you’ll likely notice more confident steps and a little more spring in your daily activities.