Do you often hear cracking, clicking or popping when your joints move?

As long as it’s not painful, chiropractor Nekessa Remy said noisy joints are normal.

“It means your joints are trying to move and trying to get that range of motion,” she said in an interview on Morning Live Thursday. “There’s lots of gas that can accumulate inside joints. So when we open it, the gas releases and sometimes that can be noisy.”

If you’re looking to reduce these sounds, here are nine exercises that can help your knees, shoulders and ankles.

Cracking in the Knees

1. Seated Tibial Rotation: Grab a seat and place a towel under the ball of the foot. Keep the knee bent 90 degrees while rotating the foot inwards and outwards (gliding along the towel).
2. Seated Hamstring Pull: Use a resistance band or circle. Place both feet into the band. Lift one leg to 180 degrees while the other leg is straight out in front. Slowly lower in order to feel a pull in the hamstring.
3. Knee Rotation with Extension: Start seated with the knee bent at 90 degrees. Rotate the foot inward while lifting the knee to 180 degrees. Repeat while rotating the foot outward.

Clicking in the Shoulder

1. Broomstick Shoulder Extension: Place one hand at each end of a broomstick. Use one hand to push the other hand behind the body (keeping the elbow straight) stretching the front of the shoulder joint.
2. Broomstick Shoulder Rotation: Place one hand at each end of a broomstick. Bend one elbow at 90 degrees, keeping the arm in contact with the torso. Use the opposite hand to push the arm out towards the side, maintaining the 90 degree bend in the elbow.
3. Broomstick Overhead Motion: Place one hand at each end of a broomstick. Use one arm to guide the other arm overhead, keeping the elbow straight.

Popping in the Ankles

1. Half Kneeling Ankle Glides: Keep one foot firm on the ground, bend the knee as far forward as possible without the heel lifting of the ground.
2. Half Kneeling Ankle Glide with Broomstick: Line up the broomstick with the second toe and bend the knee as far forward as possible, keeping the knee on the outside of the broomstick.
3. Half Kneeling Lateral Glides: Keeping one foot firm on the ground, bend the knee as far forward as possible, keeping the heel on the ground. Move the knee from side to side.