Arthritis: four simple exercises to do at home to relieve painful joints – expert

The NHS recommends a series of lifestyle choices to make living with arthritis easier. These include eating a varied diet from all food groups and maintaining a healthy weight to reduce pressure on the joints. It also encourages exercise to reduce and prevent pain.

A personal trainer has shared his top four exercises with Express.co.uk that can be done at home to help.

Deep Relief’s Chris Ruxton provided the exercise plan below.

Quadruple stretch

For knee pain, try a quadrilateral stretch.

Hold onto a table with one hand then grab your ankle with the other hand and gently pull your foot behind you towards your buttocks.

Keep your hips thrust forward the entire time to feel a stretch in the front of your quadriceps (thigh) muscle.

Neck stretch

Cracked neck joints and stiffness are common, especially if you work on a PC or laptop for long periods of time.

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Try this neck stretch to loosen your neck joints.

While sitting or standing, tilt your chin toward your chest, hold and then tilt your right ear toward your right shoulder without letting your shoulder bend.

Hold and then tilt your chin towards your chest again, hold and tilt your left ear towards your left shoulder.

Repeat four to six times a day, especially when using a PC or laptop for a long time.

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The rag doll

For lower back pain, try the rag doll.

Starting from a standing position, bend your knees a little and slowly bend forward bringing your face towards your knees. Now squeeze each elbow and relax.

You can stand still for a minute or rock gently from side to side, relaxing as much as possible. Slowly curl up to stand up. This is a great morning stretch to reduce stiffness.

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