5 Ways To Reverse Years Of Joint Damage

Will Harlow, over-50s specialist physio, explains:

Mobilization drills

Little and often is what’s best, and the following exercises come highly recommended:

• Seated ankle mobilization: push your knee over your toes while your heel stays down (improves stiff ankles and stretches calves), 15 reps per side, 3 times daily.
• Hip mobility sweep: from all fours, move one leg out to the side, then extend it straight backwards before returning (activates glutes and hip rotators), 10–15 reps per side, twice daily.
• Door slide: standing in a doorway with your forearm against the wall, slide your arm upwards to stretch your chest and shoulder (helps posture and shoulder mobility), 5 reps per side, 2–3 times daily.
• Thoracic extension on foam roller: lying with a roller across your mid-back, extend your spine backwards while keeping your butt down (improves posture and reduces shoulder, back, and neck pain), 10 reps, morning and afternoon.
• Bottle stretch: lying on your back with a light bottle in hand, slowly rotate your arm backwards to stretch your shoulder (helps restore mobility and reduce stiffness), 10 reps per side, morning and evening.

For more on each of these plus visual demonstrations, enjoy:

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Take care!