With blustery gusts of wind billowing across Britain, chillier temperatures are tiptoeing into homes up and down the country.
And, with cooler climes come harsher conditions which joints are forced to endure for months on end, whether this is evident in knees, ankles, hips or wrists.
Thankfully, there are a number of simple stretches that can ease the seasonal aches and pains which plague many throughout the autumnal and winter months.
“Stretching can help counteract some of the effects of cold weather by boosting circulation, improving flexibility, and easing muscle stiffness,” yoga expert Melissa Leach explained.
Yoga can improve health and mobility | GETTY “More importantly, it encourages the production of synovial fluid, which lubricates the joints and may reduce discomfort.
“Even a simple two-minute routine can help relieve pain and promote relaxation,” she added.
“Before you start, make sure to warm up first. I don’t mean with exercise, instead, try taking a warm shower or bath and change into comfortable, cosy clothes.
“And remember, be gentle with your movement,” Ms Leach advised.
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First, hips can end up feeling “stiff and achy” due to benign, weight-bearing joints connecting your lower body.
Ensuring that these joints are kept mobile supports reduced tension as well as overall comfort. The best stretch, as recommended by Ms Leach, is a hip and lower back stretch.
She instructs:
- Lay flat on your back, bend the knees and bring them toward the body until your feet are back on the floor.
- Using your hands, pull both knees in toward the chest.
- Breathing deeply, pull the knee closer to the shoulders with each exhalation.
A similarly important collection of joints are located across the back, all of which can tighten up in cold and wet weather.
Stretching just for two minutes a day is enough to reap the benefits, the expert said
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The best stretch is the cat-cow spine stretch, which involves getting on your hands and knees, shoulder and hip width apart.
Then, inhale while arching your spine, lifting your head and tailbone. After, exhale, rounding your spine, tucking your chin and pelvis in.
Another important joint to keep moving is your knees, which receive a firm battering with walking, ascending stairs and general, overall daily movement.
Simply extending your leg until it is straight while sitting upright in a chair can support pain relief and promote further movement.
While these exercises can relieve tension and some pain, anyone suffering from pre-existing conditions or persistent pain is urged to visit a health professional before making any major lifestyle changes.
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