Knee and back pain bothering you? Do these simple exercises for 15 minutes every day and you'll find significant relief

News Topical, Digital Desk : This results in pain in the knees, shoulders, back, ankles, and neck. However, the good news is that some simple and effective exercises done at home not only reduce pain but also improve joint strength, flexibility, and blood circulation. Let's learn about some simple exercises that, if done for just 10-15 minutes daily, can help relieve joint pain. 

Exercise to keep your joints healthy

• Knee Extensions – This exercise is extremely beneficial for those suffering from knee pain. It strengthens the weak muscles around the knees, making walking easier.

How to do it: Sit upright in a chair. Now slowly straighten one leg forward. Hold for 3-5 seconds and lower it back down. Do 10-12 reps with both legs.

• Ankle Rotation - This is one of the simplest exercises to relieve ankle pain or swelling. Doing this exercise daily improves ankle movement, increases blood flow, and reduces swelling.

How to do it: Sit on the floor and stretch your legs straight. Now slowly rotate your ankles clockwise 10 times. Then rotate them counterclockwise 10 times.

• Shoulder Rolls - Prolonged use of laptops and mobile phones is a major cause of shoulder and neck pain these days. Shoulder rolls significantly reduce this tension. They reduce shoulder tightness, relieve neck pain , and improve posture.

How to do it:  To perform this exercise, stand or sit upright. Now, slowly roll your shoulders forward 10 times. Then roll them backward 10 times.

• Cat-Cow Stretch – This yoga pose, which flexes the spine, is extremely beneficial for those with back pain. It also relieves back stiffness, strengthens the spine, and reduces nerve tightness.

How to do it: To perform this exercise, come into a tabletop pose. Inhale and arch your back downward. Then, exhale and round your back upward. Repeat this 10-12 times.

• Quadriceps Stretch - This stretch is essential for the thigh muscles that support the knees . Doing this exercise daily strengthens the thigh muscles, reduces pressure on the knees, and reduces pain.

How to do this exercise: Stand with the support of a wall. Bend one leg back and grasp the ankle. Hold for 10-12 seconds. Repeat with the other leg.