The Workout You Can Do in 5 Minutes for Healthy Joints

After a weekend of pickleball, you may find yourself with joint soreness or tightness. This is normal after heavy pickleball play as you’re engaging pretty much all of your joints. And especially those in your arms, back, and legs.

To combat the soreness, we found this 5-minute, 5-move workout you can do anywhere, anytime! Do each of the moves for one minute. And get on with you day! If you include this workout every other day, it will help keep your joints strong and your range of motion at an optimal level.

Movement #1: Inch Worm

Bend forward at the hips so that your hands touch the ground. Then, walk your hands forward until you’re in a plank position. Hold it for a breath. Then, walk your hands back toward your feet, bending at the waist. And stand back up into your starting position.

Movement #2: Half Squat

Bend your knees about 45 degrees, pushing your butt back. Then, drive your heels into the ground to stand back up straight, tightening your glutes at the top.

Movement #3: Clamshell

Lie down on your side. Knees bent and stacked on top of each other. Keeping your heels together, raise your top knee until you feel the stretch. Do 10 reps. Then, flip over to the other side.

Movement #4: Calf Raises

Stand on your feet. Then, rock onto your toes, bringing your heels off the ground. You should feel a tightness in your calfs. Then, drop back down to flat feet. And repeat!

Movement #5: Twist

Lie down on your side, knees bent and stacked. Take your top arm, straighten it, and windmill it over your body until it reaches the floor on your back side. This should naturally open up your chest and roll your body over on its back, while keeping your legs on their sides.