New research shows that a quarter of adults are avoiding exercise due to aches and pains. To help, Boots has partnered with Olympian, Michelle Griffith-Robinson to create some exercise routines designed to help strengthen joints, whilst providing motivational tips.

Michelle, Olympian, life coach, personal trainer and health advocate, has shared her expert tips for exercise to deal with back, hip and knee pain.

Back pain:

“Three exercises you can do every day for back pain which will really make a different are…”

Back Rolls

Back rolls can be really beneficial! Hold your knees into your chest, push back firmly into floor, then release. Repeat this 10 times and do this exercise 3 times a day!

Piriformis Stretch

Piriformis stretches can really ease lower back pain. Lie on your back and cross your legs, then thread your arm through. Gently adjust your body until you feel the stretch. Hold this stretch for 5 seconds and repeat 3 times on each side. I recommend completing this 3 times a day!

Child’s Pose

Child’s pose is one of my favourite stretches and best to do in the morning. Start on your hand and knees. Push back and hold, then push forwards. Repeat this 8 times for 3 sets.

Hip pain:

“Simple things like walking up the stairs and getting off the couch can really feel hard with achey hips. Three simple moves to alleviate discomfort are…”

Bridging

Bridging is a great move to just open up those hips and strengthen those hips as well. Start by lying on your back, putting your feet flat on the floor and hand on hips. Slowly lift up your hips and pause, and slowly lower back down. Hold this for 5 seconds and repeat 8 times for 3 sets. I recommending completing this first thing in the morning!

Hip Abductions

Hip abductions. Start by sitting on the floor, place the soles of your feet together and press your knees down. Hold this for 8 seconds and repeat 3 times!

Hip Flexion

Hip flexion is a great move to do daily. Start by laying on your side and bring your heel to your bum. Hold for 5 seconds and release, then repeat 8 times for 3 sets.

Knee pain:

“Three moves to strengthen your knee and help with discomfort are…”

Single-Leg Extension

Single-leg extension. Start by sitting upright on a chair, hold on to the sides of the chair for support if needed. Then, extend the leg out and back in. Repeat this 8 times on each leg and complete 3 times a day!

Calf Raise to Toe Lift

Calf raise to toe lift. Raise up onto the balls of your feet and hold for a few second then lower. Repeat as many times as you feel comfortable!

Hip Flexion Stretches

Hip flexion stretches are a great move to do daily or every other day. Hold on to a chair for support and lift your leg up. Push your knee in and your hips forward. Hold this for 8 seconds and repeat 3 times, then repeat on the other leg

“Remember, consistency is key and that way you’ll really see the benefit!”

Speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised in a while.