Many people, especially those with arthritis, old injuries, or sedentary lifestyles, report feeling more joint pain and stiffness when it rains. If you think it’s just your imagination, then you might be surprised by what science has to say. There are actual biological and environmental reasons behind this seasonal discomfort and increased joint stiffness.

A 2015 study in the journal Pain found that patients with chronic pain (like osteoarthritis) reported increased discomfort on days with low barometric pressure and high humidity.

As rain approaches, the barometric (atmospheric) pressure drops. This means there’s less air pressure pushing against your body. When that happens, the tissues around your joints like muscles, tendons, and ligaments, may expand slightly. This expansion can create pressure on the joint and lead to pain, stiffness, or a heavy feeling, especially in already inflamed joints (like in arthritis).

Add to that the dampness of the monsoon. Increased moisture in the air (and even in your living space) can affect how your body regulates fluids, particularly around your joints. The synovial fluid inside joints, which normally helps them glide smoothly, can become thicker or more sluggish in response to humidity changes, and movement feels jerky or sticky, like rusty hinges.

That’s where gentle yoga movements come in. Slow, mindful stretches help mobilise the joints, boost circulation, and ease stiffness. Ease into movement to make rainy days feel a little less heavy on your body (and mind). Even five to ten minutes a day can make a difference.

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Here are a few stretches to incorporate into your routine, especially for monsoon season:

1. Ankle & Wrist Rotations for 2–3 minutes

Although these simple rotations may seem basic, they’re incredibly effective. Our wrists and ankles are some of the most used yet least cared-for joints. During monsoon, when circulation naturally dips and inflammation rises, these circular movements help maintain mobility, reduce swelling, and prevent the stiff, “locked” feeling that often comes with colder weather. 

How to do it:

• Sit comfortably on a mat or chair.
• Stretch out your arms and legs.
• Slowly rotate your wrists clockwise 10 times, then counter-clockwise.
• Repeat the same with your ankles.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana for 5 rounds)

Apart from mobilising the spine, this stretch brings your entire nervous system back into balance. As your breath deepens and your body stretches, your brain shifts from a foggy, sluggish state to alert calmness. Cat-Cow is often used as a grounding warm-up in yoga because it awakens the body without any strain. It also massages the digestive organs, which is especially helpful during the rainy season when bloating and indigestion are common. It is not wrong to think of it as a moving meditation that gently resets both body and mind.

How to do it:

• Come onto all fours (hands under shoulders, knees under hips).
• Inhale while arching your back, lift your chest and tailbone (Cow).
• Exhale and round your spine, tuck your chin and tailbone (Cat).
• Flow gently between both for 5–8 breaths.

Related story: 5-Hip Stretches For Every Desk Worker

3. Shoulder Rolls for 1 minute

Shoulder rolls motion brings oxygen-rich blood to an area that often holds hidden tension, especially if you spend long hours at a desk or hunched over a phone. Regular shoulder rolls not only relieve tightness, but also improve posture, s, and subtly open the chest.

How to do it:

• Sit or stand tall.
• Roll your shoulders up, back, and down in slow circles.
• Do this for 30 seconds, then reverse direction.
   

4. Dynamic Knee-to-Chest Stretch,5 reps per leg

As you hug the knee in, you lightly compress the lower belly. This stimulates digestion and calms the lower back. For anyone who wakes up with stiffness or discomfort after sleeping in a cold, damp room, this is a great way to ease into the day. It also boosts circulation in the lower limbs, which tend to feel heavy or swollen in rainy weather.

How to do it:

• Lie on your back.
• Inhale: bring one knee toward your chest, holding below the knee.
• Exhale: release slowly back to the mat.
• Alternate legs for 5 rounds each.

Related story: 5 Desk Exercise Equipment For Working Professionals

5. Seated Spinal Twist or Ardha Matsyendrasana, 30 seconds per side

Spinal twists are not just for flexibility; instead, they’re a powerful tool for detoxification and clarity. This pose compresses and then releases the organs along your torso, gently massaging the liver and kidneys, which also aids digestion and stimulates the body’s natural detox pathways.

How to do it:

• Sit with legs extended.
• Bend your right knee and place the foot outside your left thigh.
• Inhale: lengthen spine.
• Exhale: twist to the right, placing your right hand behind you.
• Hold, breathe, then switch sides.

6. Supported Child’s Pose, Balasana for 1–2 minutes

Child’s Pose is where your body finally says, “I’m safe.” It’s grounding, deeply relaxing, and gives overstimulated joints and nerves a chance to reset. Holding this pose with support under your chest invites the parasympathetic nervous system to take over your “rest and digest” mode. It’s especially helpful on days when monsoon blues take over or when stress quietly lingers in your body. Add a few slow breaths here, and you’ll feel as if your inner storm has passed.

How to do it:

• Kneel on the mat, big toes together, knees apart.
• Sit back on your heels.
• Stretch arms forward or rest them alongside the body.
• Support your chest and head with a pillow if needed.

Related story: 6-Week Yoga Program for Beginners

This article has been reviewed by Sindhuja, a certified yoga expert with 8 years of experience, currently associated with Apollo Studio.

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