Thread by @EnergyUp_

Every person over 35 blames aging for their stiff, aching joints.

Turns out it's not age... it's years of neglect catching up.

Here is 8 simple ways to rebuild your joints and feel 25 again🧵:

By 35, most people feel it:

- Hips ache after sitting
- Knees crack when you stand
- You "warm up" just to walk up stairs

It’s not just soreness.

It’s your body warning you that something’s breaking down.

The joints that carried you through your 20s?

They don’t repair themselves anymore.

And every skipped stretch, poor posture, or hour in a chair... adds up.

But the good news?

You can reverse most of the damage:

This isn’t about miracle cures.

It’s about restoring what most people slowly lose.

Just 10 minutes a day can help you:

Improve mobility
Build strength
Stay pain-free as you age

Here’s where to begin:

1. Fix your posture

Your joints aren’t failing, your alignment is.

Years of slouching compress your spine, hips, and knees.

Stand tall. Shoulders back. Pelvis neutral.

Here's how to test your posture & an exercise to help fix it:

2. Walk 30 minutes a day

Movement is medicine—especially for joints.

It increases synovial fluid (your body’s natural joint lube), boosts circulation, and reduces stiffness.

No fancy workout needed... just walk.

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3. Stretch your hip flexors

Sitting shortens them.
Tight hip flexors = lower back pain + knee strain.

Every morning, hit a deep lunge stretch.
Hold for 30 seconds per side.

Here's a video demonstration:

4. Supplement with collagen

Your body’s collagen production drops after 30.

That means less cushion for your joints.

Add about 10g of hydrolyzed collagen peptides daily (ideally with Vitamin C for absorption).

Check this out:

5. Strengthen your glutes

Weak glutes force your knees and hips to overcompensate.

Result? Joint pain.

Fix it with:
- Glute bridges
- Clamshells
- Step-ups

Here's a few greater, beginner friendly exercises to do at home:

6. Ditch the junk food

Inflammation destroys joints.
And ultra-processed foods fuel it daily.

Sugar. Seed oils. Refined carbs.

Swap them for:
- Omega-3s
- Whole foods
- Colorful veggies

7. Use resistance bands

Bands protect your joints while strengthening stabilizers.

Try:
- Lateral walks
- Band pull-aparts
- Monster walks

Here's some others for your upper body:

8. Build a daily joint care ritual

Your joints deserve the same love you give your teeth or skin.

Create a 10-minute routine:
- 3 mobility drills
- 2 strength moves
- 1 breathwork cooldown

Make it non-negotiable.

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