Written By: Bhavyajyoti Chilukoti | Updated: July 23, 2015, 9:48 AM
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Be it knee pain or ankle sprain, joints might give you a tough time if you don't take proper care. Dr Garima Anandani, Chief Spine Specialist, Qi Spine Clinic says, 'Dedicating 20 minutes from you busy schedule can help you to improve your mobility.' Here are four exercises for four common joints problems.
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Ankle circles: For improving ankle mobility, ankle circles are quite effective. How to do: Assume a seated/supine position. Rotate your foot clockwise and anti-clockwise. Try to do it on a daily basis for 5 minutes without fail!
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Hamstring stretch: If your work includes hours of sitting, you should do a hamstring stretch for hip mobility. How to do it: With the help of a belt, raise one leg straight towards the torso till you feel the stretch in the back of the thigh. Perform this for at least 10 minutes daily.
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D-spine extension: For a fit and healthy spine, you can try D spine extension. How to do it: Sit on a chair with your lower back rested on the chair. Now, bend backwards to get an extension in the D spine. Avoid arching at the lower back. Do this regularly for 5 minutes.
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Finger ladder exercise: Improving your shoulder mobility couldn't be easy than this! How to do it: Stand in front of a wall at an arm's distance. Now, put your hands against the wall and slowly make your fingers crawl up the wall as high as you can. Do this for 3-5 minutes every day.
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