Daily Exercise Routine for JOINT PAIN RELIEF | Full Body Workout | Saurabh Bothra Yoga

Transcript

Namaste welcome to this beautiful follow along video for 15 minutes BL circul or winter especially motion is lotion so let's begin [Music] so major 10 joints movement let's start from the shoulder keep your hands on your shoulder like this and rotate try to touch your elbow and then take it as behind as possible do not arch your back like this shoulder movement one 2 3 3 4 5 6 7 8 9 10 now reverse 10 9 8 7 6 5 4 3 2 one stretch your hands out right hand left hand you have to rotate or twist 1 2 3 4 5 6 7 8 9 10 movement add take your hands down like this and slowly take your hands up keep twisting and keep moving de de all the way up and slowly come back where your hands are parallel to the floor slowly bring it down relax I'm sure you can feel the warmth in your joints let's work on our neck region so you look to the right and look to the left do it as slow as possible we are trying to move the body don't unnecessarily over stretch just moving the joint releases some synovial fluid that helps to keep our joint healthy and mobile and slowly move your head up and down and then you move your head like this try to push your ear towards the ceiling and feel the stretch the other side one more time continue relax and then we do chin tuck you have to push your chin back this is the most important neck exercise you should do if you are sitting too long your neck is stiff just push your chin back and let go and we move half round like this half round like this 10 times 1 2 3 4 5 6 7 8 9 10 and relax so we have covered shoulder and the neck let's work on the elbows so you keep your hands like this and move your forearm so that your elbows get a good massage 1 2 3 4 5 6 7 8 9 10 reverse 10 9 8 7 6 5 4 3 2 one now lock your elbows and move your wrist like this so you are just working on the elbow 1 2 3 4 5 6 7 8 9 10 10 9 8 7 6 5 4 3 2 1 now let's work on the wrist joint so one sorry 1 2 3 four fourth joint is our wrist so just move your wrist in circles 1 2 3 4 5 6 7 8 9 10 reverse 10 9 8 7 6 5 4 3 2 1 interlace your fingers again rest rotation make a figure8 or a horizontal eight like an Infinity 1 2 3 4 5 6 7 8 9 10 reverse 10 9 8 7 6 5 4 3 2 1 and your fingers stretch stretch stretch stretch stretch stretch and open your fingers wide close them tight 1 2 3 4 5 6 7 8 9 10 10 9 8 7 6 5 4 3 2 1 shake your hands now let's work on our spine the first thing that we do is the cat Cow stretch or marer so what we do is we stretch our hands forward Arch our back and then we pull our elbows behind push your spine forward then we move our hands like this stretch and pull your elbows back push your spine forward we do this 10 times forward and back forward and back forward and back round four five 6 7 8 9 [Music] 10 let go now take your right hand up and keep it your right bicep close to your ear we take our left hand down like this 1 2 3 4 5 6 7 8 9 10 take your right hand down left hand up same touch your left bicep to the left here take your right hand down 1 2 3 4 5 6 7 8 9 10 take your right hand up this time hold your right wrist with your left hand and take your hand away from the body and stretch like this one 2 3 4 5 6 7 8 9 10 now hold your left wrist with the right hand stretch one 2 3 4 5 6 7 8 9 10 take your hands up and take your hands to the left side take it up to the right side 1 2 3 4 5 6 [Music] 7 8 9 10 and relax now let's work on the lower back and the hip hip joint together sit in a figure four position keep your left ankle on the right thigh try to press your knee slightly down hold it and with this hold try to go forward and go up and down 10 times 1 [Music] 2 3 4 5 6 [Music] 7 8 9 10 and the other side right ankle on the left thigh press your right knee slightly down and go forward one 2 3 4 [Music] 5 6 [Music] 7 8 9 10 and relax now let's work on the knee joint very simple 1 2 3 4 5 6 7 8 9 10 the other side 1 2 3 4 5 6 7 8 9 10 let's work on the ankle lift up down 1 2 3 4 5 6 7 8 9 10 10 9 8 7 6 6 5 4 3 2 1 let's work on the ankle and the toes so you put your fingers between your toes and rotate 1 2 3 4 5 6 7 8 9 10 reverse 10 9 8 7 6 5 4 3 2 1 ankle Mobility is one of the most important things for us as we age because bance back issues KNE pain let's work on the other side one 2 3 4 5 6 7 8 9 10 reverse 10 9 8 7 6 5 4 3 2 1 and let go the last one for our toes we just pull the toes in and pull the toes up 1 2 3 4 5 6 7 8 9 10 that's it so let's let's count how many joints did we work on neck one shoulder two elbow three wrist four fingers five spine six hip joint seven knees eight ankle 9 toes 10 10 major joints that we worked on if you do this for 7 days you will feel really good even in Winters so winter joint routine mov I would recommend you to join our free session where we exactly teach how to become regular with it to Habit building f