When our joints are stiff or painful, they are asking us to restore the natural flow of energy within.
Many of us experience joint stiffness or discomfort at some point in our lives. It may come from aging, overuse, inflammation, injury, or simply a lack of movement. Whatever the reason, our body is letting us know that it needs more attention and care.
Arthritis is a common cause of joint pain. Common forms of arthritis include rheumatoid and degenerative arthritis. In rheumatoid arthritis, inflammation persists and can lead to swelling, stiffness, heat, and tenderness. In degenerative arthritis, or osteoarthritis, the cartilage that cushions our joints gradually wears down, often with age. Both can make movement difficult and limit our sense of vitality.
From the perspective of traditional Asian medicine, arthritis, like all illnesses and imbalances, also involves stagnant or blocked energy. When qi does not flow freely, tension and heaviness can develop in the body and even in the mind. From this view, restoring balance and flow can complement medical treatment and enhance overall well-being.
Gentle, flowing movement and vibration exercises help open this flow again. They also improve blood and oxygen circulation while easing stiffness and discomfort. When we combine movement with awareness, we connect mind and body. Our body becomes warmer, our mind relaxes, and our energy begins to harmonize. This sense of flow supports both physical comfort and emotional well-being. Practices such as Meridian Exercise and Qigong embody these characteristics. They combine mindful stretching, postures, rotation, and breathing to help us reconnect with the natural rhythm of life energy in our bodies and bring it back into balance.
If you have joint stiffness, try the following exercises. You can use the ones that apply to the joints that are bothering you, but doing exercises that involve the entire body and improve overall circulation can also be helpful.
Exercises for Stiff Joints
1 JOINT ROTATION EXERCISES
2. PLATE BALANCING EXERCISE
- Stand with your feet shoulder-width apart. Step forward with one foot, bending that front knee while keeping the back knee straight.
- Extend the hand that’s on the same side as the forward foot in front of you. Hold the hand at waist level over your knee, palm up and elbow slightly bent. Bring your other hand behind your waist with the back of your hand touching your body. Imagine holding a plate in the forward hand.
- Moving slowly so as not to drop the imaginary plate, bend your elbow in toward your body and bring your forward hand to the lower abdomen level.
- Point your elbow out, and bring the plate under your arm and behind you. Then extend your arm and swing it in front of you as you bring the plate up to make a clockwise circle around your head, creating a large S shape that ends in a loop. Throughout the exercise, concentrate on keeping your plate balanced on your palm. Follow your hand movements with your eyes, leaning back as your hand goes around your head and then leaning forward as it comes down again.
- Alternate your hands while repeating this exercise 10 times on each side. Progress to drawing larger circles and S shapes with practice.
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3. KNEE FLEXION AND EXTENSION
- Lie on your back and lean on your elbows, supporting your waist with your hands. Bend your knees toward your chest and allow your feet to leave the floor. Inhale.
- Exhale as you extend your legs and point your toes. When you exhale, imagine that you are releasing stagnant energy from your knees and sending it out through your toes.
- Bend your knees and relax your feet as you inhale again. Repeat 30 times.
4. JOINT ENERGIZER
- Lie down on your back.
- Raise your knees above your hips and flex your toes. Place both hands on your knees, as demonstrated in the picture.
- Breathe normally. Relax your body.
- Hold initially for 5 minutes. Increase the time as you progress in your practice.
5. HEALTHY HANDS QIGONG TAPPING
A Path to Healing and Flow
Balanced energy is the foundation of health. When our energy moves freely, our body and mind can function as one harmonious system. By caring for our joints and encouraging gentle circulation, we nurture this balance.
Mind-body practices like Meridian Exercise and Qigong allow us to feel the subtle movements of energy inside us. Through this awareness, we gain confidence in our ability to support our own healing and peace.
Each stretch and breath is an opportunity to open the channels of life energy that sustain us. Healing begins with awareness, and awareness grows through practice. When we move with sincerity and gratitude, our energy naturally returns to balance, and our whole being begins to feel lighter and more alive.
EDITOR’S NOTE: More Meridian Exercises for arthritis can be found in Ilchi Lee’s book, Meridian Exercise for Self-Healing, as well as on the Brain Education TV and Body & Brain TV YouTube Channels. Brain Education and Body & Brain are mind-body practices Ilchi Lee developed that are taught by instructors around the world.
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