Joint Health Landing page

Kick Pain to the Curb and Keep Moving!

Your Guide to Optimal Joint Health

Joint pain shouldn’t stop you from enjoying your life to the fullest. In our Joint Health Guide, we dive into solutions to help keep joint pain at bay. Check out the simple exercises and stretches for common hit areas such as the hands, back and knees.

You can also find information on some of our popular natural health supplements that help relieve symptoms of joint inflammation and joint pain.

We’re also offering a chance to win a trip for 2
to keep moving….in New Zealand!

Additional secondary prizes available to be won!

Joint Health Guide

Take Care of Your Hands:

8 great exercises to strengthen and relieve pain in your hands

You do everything with your hands. All too often we take our hands for granted unless there is a problem that limits our use of them. Your hands are muscles, tendons, and bones – just like your legs and shoulders. But when it comes to warming up for exercise or staying fit, people rarely think to add their hands into that equation.

By working on the strength and mobility of your hands, you can help keep your hands fit and healthy. Follow these simple warm-up and exercise moves to give your hands the attention they deserve. Before performing these exercises, consider running your hands under warm water to help get them slightly warmed up.

Hand Exercises and Warm-Ups

Let’s “C” It

Hold each pose for 3 seconds with 15 repetitions each hand

Net & Hammer

Hold each pose for 3 seconds
with 15 repetitions each hand

Claw & Paw

Hold each pose for 3 seconds with 15 repetitions each hand

More Great Hand Exercises

5–4s Thumb Stretch

Hold each pose for 3 seconds with 15 repetitions each hand

Pinch Exercise with Ball

Squeeze for 3 seconds, release 3 seconds, with 5 repetitions each finger

Grasp Exercise with Ball

Squeeze for 3 seconds, release 3 seconds, with 15 repetitions each hand

Every “Fings” Okay

Touch each finger to your thumb, one at a time. Return to a flat hand position between each touch.

The Centipede

Spread your hand one finger at a time from your thumb to your pinky and back.
10 repetitions each hand

Foam Roller Moves

Relieve tension in your upper and lower back

Foam rolling is great for self-massaging tight or sore muscles and improving range of motion, and it’s also a cost-effective alternative to massage. Athletes will often use a foam roller before exercising to loosen up tight muscles or after a workout to help with muscle recovery.

All foam-rolling practices should be done slowly and methodically. If you encounter a knot or tender spot while rolling on a muscle, ease to a stop, and hold that area on the roller for 3–5 seconds before continuing in the same direction you were going. It’s best to not hold or focus too much pressure on a tender spot. By staying on a tender spot too long, you could potentially make the situation worse.

A word of caution – at times, foam rolling can make your muscles feel a bit tender. Much like a deep-tissue massage, that mild muscle pain is often the muscle finally letting go of knotted tension. Once the rolling session is over, you should notice improved range of motion in your joints and muscles.

Make sure to listen to your body and if you sense pain that is too intense, lighten the pressure or simply stop rolling altogether and consult a physician or physical therapist. You can reduce the intensity of your foam roller by either using a roller that has a more sponge-like texture to it, or you can foam roll while lying on top of a mattress. 

Foam Roller Moves

Thigh Roll (Front)

Release tension in thighs
Lie facedown with your thighs pressing onto the roller with your legs crossed at the ankle. Support yourself with your elbows directly under your shoulders.
Engage your core while you roll forward in a controlled motion from your pelvis down to the top of your knee.

Hip/Thigh Roll (Side)

Soothe the hip, butt, and knees
Lie on your side with the foam roller under your hip. Cross your upper leg in front and keep your crossed foot flat on the floor. Rest on your forearm, but be sure to keep your head in alignment with your spine. Roll slowly from your hip, down to your knee.


Release tension from the sciatic nerve
Cross one leg over the other and situate your upper hip on the foam roller. Gently shift your weight to the hip of the raised leg and roll back and forth slowly.

Latissimus Dorsi (AKA “Lats”)

Ease tension in back and shoulders
Lie on your side with your top leg planted behind your straight, bottom leg. Use your planted foot to guide the rolling motion. Roll along the outside of your arm and armpit through the side of your upper back.

Shoulder Roll (Back)

Ease tension in shoulders
Lie on your back with the foam roller under your shoulder blades. Extend your elbows out to the sides and place your fingers behind your head. Use your feet and quads to gently roll across your lower neck and upper back in a controlled motion.

Calf Roll

Soothes the calves and ankles
Support yourself with your palms on the floor directly below your shoulders. Gently move your body up and down the foam roller from the top of your calf all the way down your achilles heel. To moderate pressure, consider rolling one calf at a time.

Natural Supplements to Relieve Lower Back Pain

Osteo Back Pain Relief with InflamEase

Osteo Back Pain Relief from Webber Naturals contains standardized extracts of turmeric, boswellia, and white willow alongside magnesium and ultra fruit blend from InflamEase. This innovative plant-based formula provides short-term relief of lower back pain and minor joint pain associated with osteoarthritis. 

6 Exercises to Save Your Knees

One of the best ways to prevent knee and other joint pain is to strengthen the muscles around your key joints. By adding focused attention to your hamstrings, iliotibial band (the outside of your thigh), and bum, you will reduce your body’s need to put force on your joints. Perform these exercises at least three times per week as part of your routine.

Use our warm-up routine in this guide before performing these knee exercises.


20 repetitions each leg
Lie on your side using your bottom arm as a “pillow”. Place your other hand on your hip with your knees bent in front of you. Using your feet as a hinge, open your legs so your top knee is in the air as high as it can go. You should feel this exercise in your upper buttock behind your hip.

The Bridge

5 repetitions of 20 second holds
Lie on the floor with your knees up in the air and your hands at your sides. Engage your core as you lift your hips to the ceiling and hold the position. While in a raised position, try to keep a perfectly straight line from your shoulder through your hips to your knees. If you feel your hips start to sink, relax and go to the starting position.

Side Leg Raises

20 repetitions each leg
Lie on one side using an arm to prop up your head. Make sure your upper, outside buttock (behind your hip) is engaged as you slowly raise your top leg as high as it can comfortably go. Make sure you keep your back straight and your hips pointed forward. You may feel a tendency to rotate your top hip backwards, but make sure to keep both hip bones perpendicular to the floor.

Wall Squats

5 repetitions of 30 second holds
Place your feet approximately your thigh’s length away from the wall and use your arms to gently guide back up against the wall. Try to keep your legs at 90 angles throughout the move. If you start to falter, or the intensity is in any way unbearable, stand up. You may rest your arms against the wall, or stretch them out in front of you.

Hamstring Curls

20 repetitions each leg
Brace yourself against a chair, wall, or support beam and lift one leg behind you at a time. Focus on the move slowly while engaging your hamstring throughout the motion. As you get stronger and your balance improves, try doing this move without any additional support. To increase intensity, consider using a resistance band or ankle weights.

Body-Weight Deadlift

20 repetitions
Stand perfectly with your feet shoulder-width apart. Make fists with your hands and, while focusing on the tension in your hamstrings, gently lean forward while keeping your back perfectly straight and pushing your backside out. Keep your arms perpendicular to the floor as you lean forward. You should feel the “stretch” and flex in your hamstrings – not your back.

Naturals Supplements to Help Relieve Knee Pain and Inflammation

Osteo Joint Ease® with InflamEase®

Osteo Joint Ease® from Webber Naturals offers fast, natural joint pain relief.
This ultra-strength formula features glucosamine, chondroitin, and MSM alongside InflamEase®, a unique super extract including boswellia, curcumin from turmeric, and antioxidant polyphenols that protect against cartilage deterioration and help ease painful joints. Feel the difference in just seven days!

Turmeric Curcumin

12,500 mg · Extra Strength

Extra Strength Turmeric Curcumin from Webber Naturals contains 500 mg of turmeric extract in every capsule, standardized to 95% curcuminoids, one of turmeric’s active constituents. Turmeric is used in herbal medicine to help relieve joint inflammation and to provide antioxidant protection for the maintenance of good health.

Pre-Exercise Warm-Up Routine

Warming up is important for preventing injury and simply getting your body ready to go to work. Even if you’re simply going out for a long walk or a jog, you will see injury-preventing benefits from warming up. We recommend doing “dynamic” warm-ups that incorporate both movement and stretching.

It’s important to get your blood pumping before you begin stretching. In a way, the mild cardio exercises of marching in place and doing jumping jacks prepares your muscles to be stretched.

You can even consider doing this warm-up just to start your day. You’ll improve your mobility and get your blood pumping, which can be just as helpful for waking up as having that morning cup of coffee.

Pre-Exercise Warm-Up Routine

March in Place

30 seconds

Jog in Place

30 seconds

High Knees

30 seconds

Jumping Jacks

30 seconds

Small Arm Circles

20 seconds in
each direction

Large Arm Circles

20 seconds in
each direction

Hip Flexor Stretch

Hold for 10 seconds each side

Keep your back straight and your core engaged as you bend into a lunge. You should feel a nice stretch on the front of your hip and pelvis. Be sure your front knee stays behind your toes by keeping your shinbone as vertical as possible.

Twisting Back Stretch

Hold for 10 seconds each side

Also known as the “Marichi Pose”. While seated, bring your right foot as far into your body as possible with your foot flat on the floor. Cross your left elbow on the other side of your right knee while rotating your back.

Hamstring Stretch

Hold for 10 seconds

Keep your hamstrings straight while you gently lean into a half forward bend. You should feel a light stretch in your hamstrings. Lean your rear end back behind you as you bend to reach your knees. Keep your back straight and remember to breathe through the stretch.

Cat and Cow

Hold each for 5 seconds x 10

On all fours, curl your hips inward and round your back into a bridge, mimicking a stretching cat. Then, arch your back with your shoulders raised high and your head looking directly forward to mimic a cow.

18 Low Impact Activities to Keep You Moving

Exercise doesn’t need to be hard on your body – in fact, it’s best if you can get your muscles and circulatory system working without putting any wear and tear on your joints. Here are 18 ideas for getting moving without adding too much pressure to your overworked bones and joints.

  • Ballroom Dancing
  • Cross-Country Skiing
  • Cycling
  • Elliptical
  • Hiking
  • Pilates
  • Rollerblading
  • Rock Climbing
  • Rowing
  • Kayaking
  • Skating
  • Snowshoeing
  • Stair Machine
  • Strength Training
  • Swimming
  • Water Aerobics
  • Walking
  • Yoga