After tilting your head to each side, face forward, then slowly turn your head to the left as far as you comfortably can. Hold it for 30 seconds, then turn slowly to the right and repeat the stretch on that side. [3] X Research source To finish up your neck stretches, face forward, then lower your chin toward your chest until you feel a stretch in the back of your neck. Hold the stretch for 30 seconds, then slowly return to the starting position. [4] X Research source

Next, do a T stretch by raising your arms out to your sides so your body looks like the letter T. Extend your arms as far as you comfortably can, hold the stretch for 30 seconds, then bring your arms back to your sides. Finish by bring your arms back to the T position, then bend your elbows with your palms facing toward your head so your arms resemble the letter W. Hold the stretch for 30 seconds, then lower your arms to your sides. Try doing 5 sets of 30-second stretches for each pose.

Hold the wall or the back of a chair to help keep your balance. Do 5 sets of 30 second stretches on each leg.

Hold the stretch for 30 seconds, return to the starting position, and repeat the pose on the other side. Do 3 sets of 4 repetitions per leg.

A high-pitched crack without pain is usually just the release of gas bubbles in a joint. A painful, low-pitched pop might be a ruptured tendon, dislocated joint, or stress fracture. [9] X Trustworthy Source Library of Congress Official library of the U. S. and main research institution for Congress and the American public Go to source

Talk to your doctor before you start a new exercise routine, especially if you have a history of heart, bone, or joint issues.

To vary your exercise routine, try lifting weights on Monday, going for a jog on Tuesday, yoga or stretching on Wednesday, and ride your bike on Thursday.

If you have a history of joint issues, stick to low-impact activities, such as walking and swimming. To minimize joint strain, try to walk on flat, padded tracks instead of hard surfaces and inclines. [13] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

Avoid extending your knees past your toes. Stay down for 1 to 2 seconds, return to the starting position, and do a total of 10 repetitions. Knee bends are a great way to get moving during breaks at work or when you don’t have time to go for a walk.

Try using a lumbar pillow to support the curve in your lower back. Keep a small gap between the edge of your seat and the back of your knees. Maintain good posture throughout the day, whether you’re at your desk, driving or walking. [16] X Research source

When you get up and move around, try doing neck stretches, shoulder stretches, and knee bends. If possible, go for a walk around your office or up and down a hallway.

Point your toes forward as you walk, and keep your knees aligned with your toes when you bend them. [19] X Research source Improper walking posture can lead to long-term joint issues. If your knees, ankles, and hips fall out of alignment, you might hear your tendons crack and pop as they rub against bones. Over time, this friction can result in joint damage. [20] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Keep your legs in a wide stance when you lower yourself to pick up the object. When you lift, straighten your legs steadily instead of using jerking motions. Engage your abdominal muscles as you lift to maintain your core’s stability.

If you sleep on your side, place a pillow between your knees. If you sleep on your back, place a pillow under the backs of your knees.