1. Knee-to-Chest Stretch: This stretch helps to loosen up the lower back and hips, which can help reduce pain and stiffness in the knees and ankles.
2. Shoulder Rolls: This exercise helps to improve mobility in the shoulders and reduce pain and stiffness in the neck and upper back.
3. Leg Raises: This exercise helps to strengthen the muscles around the knees and hips, which can help reduce pain and stiffness in these joints.
4. Wall Push-Ups: This exercise helps to strengthen the muscles in the chest, shoulders, and arms, which can help reduce pain and stiffness in the shoulders and elbows.
5. Calf Raises: This exercise helps to strengthen the muscles in the calves, which can help reduce pain and stiffness in the ankles and knees.
6. Hip Circles: This exercise helps to improve mobility in the hips and reduce pain and stiffness in the lower back and knees.
7. Wrist Curls: This exercise helps to strengthen the muscles in the wrists and forearms, which can help reduce pain and stiffness in the hands and fingers.