8 MICRO MOVES TO BEAT PAIN

Don't settle for sore knees and stiff shoulders -keep your body in motion with these small at-home tricks

- JENNY ROWE

Does your back twinge when you stack the dishwasher? Is there a niggle in your neck when you drive? It's true that as we age, we have creakier joints, more stubborn injuries and potentially damaging falls - but it doesn't have to be all downhill from here. Nor does keeping our bodies on track require lots of effort.

Micro movements are easy, day-to-day exercises you can do at home. Make them part of your routine now and save money on expensive physiotherapy in the years to come. The best part? You won't even break a sweat and they don't cost a penny.

1 ARCH LIFTS HELPS

PREVENT Heel and/or arch pain.

WHY Strengthens key muscles in your feet, improves balance and helps to avoid debilitating injuries.

HOW Stand barefoot and, while maintaining full contact with the ground, contract the muscles in your arch as if a dome is inflating under the middle of your foot. Repeat five times.

2 BRIDGES 

HELPS PREVENT Knee pain.

WHY 'Aching knees are often due to weak glutes or glutes that are not activating - or else tight glutes or quads,' says Vicki.

HOW Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis so your back is flat to the floor, then gently squeeze your glutes and push your hips up. Slowly lower your hips and repeat five to 10 times. You can fit these in while watching TV.

3 DEEP BREATHS 

HELPS PREVENT Back pain.

WHY Belly breathing will help relax the muscles in your back.