Create 10 practical exercises to improve joint health that help people maintain mobility, prevent pain, and strengthen joint function in everyday life.

Context: [joint health, mobility, prevention, pain reduction, mobility, physiotherapy, fitness, everyday life, exercises, joint care]

Goal: [promotion of joint mobility, prevention of joint complaints, strengthening of the muscles around the joints, improvement of quality of life through pain-free movement]

For each exercise explain:
1) a precise description of the exercise including starting position and movement execution
2) instructions on frequency and duration of practice as well as possible variations
3) tips to avoid mistakes and to adapt in case of existing complaints

The exercises should:
- be suitable for different joints (e.g. knee, shoulder, hip, wrist)
- be doable without special equipment or with simple aids
- also be feasible for people with limited mobility or joint problems
- motivate integration into everyday life or training