Arthritis-Friendly Home Workouts You Can Start Today
Arthritis-Friendly Home Workouts You Can Start Today
October 16, 2025
No Gym? No Problem.
If you live with arthritis, you’ve probably heard it before: “Just keep moving.”
But when your joints hurt, that’s easier said than done.
The key is knowing how to move—safely, gently, and with purpose. You don’t need a gym or fancy equipment. With a few physical-therapist-approved moves, you can build strength, flexibility, and confidence right in your living room.
The Science: Why Exercise Helps Arthritis
Regular, low-impact movement:
Circulates synovial fluid (“joint lotion”) to reduce stiffness
Strengthens muscles that stabilize your joints
Improves balance and coordination
Reduces inflammation and boosts energy
Enhances mood and sleep quality
In short: the right exercise helps your joints move better, not worse.
Warm-Up (3–5 Minutes)
Start every session by warming your joints and muscles:
March in place × 60 seconds
Shoulder rolls × 10
Ankle circles × 10 each
Gentle trunk rotations (seated or standing)
This gets blood flowing and prepares your body for exercise.
Workout 1: The “Everyday Strength” Routine
These are simple movements you can do with minimal equipment—perfect for knees, hips, and shoulders affected by arthritis.
🦵 1. Sit-to-Stand
Sit on a sturdy chair, feet hip-width apart.
Lean forward slightly and push through your heels to stand.
Control as you sit back down.
Goal: 3 sets of 8–10 reps
💪 2. Wall Push-Ups
Stand facing a wall, hands shoulder-height and width.
Lower chest toward wall, keeping elbows at 45°.
Push back to start.
Goal: 3 sets of 10 reps
🦶 3. Heel Raises
Hold the back of a chair.
Lift heels off floor, pause 2 seconds, lower slowly.
Goal: 3 sets of 12 reps
🤲 4. Hand Squeeze with Soft Ball
Hold a stress ball or rolled towel.
Squeeze 3 seconds, release slowly.
Goal: 3 sets of 10 each hand
Workout 2: The “Joint Jubilee” Mobility Flow
Great for mornings or after long sitting spells.
1. Cat-Cow (seated or standing): Gently round and arch your spine × 10
2. Hip Circles: Small circles each direction × 10
3. Shoulder Blade Squeezes: Draw shoulder blades together × 10
4. Seated Marches: Alternate lifting knees × 20
PT Tip: Move within a comfortable range. Mild stretch or warmth = good; sharp pain = stop.
Cool-Down & Stretch (3 Minutes)
Calf stretch: 30 sec each leg
Hamstring stretch: Sit tall, straighten one knee, lean forward slightly
Neck rolls & deep breathing: Finish with slow inhales and long exhales
Make It a Habit
Even 10–15 minutes a day can improve joint mobility. Consistency is more important than intensity. Set reminders or pair your exercise with a daily routine—after breakfast or before TV time—to help it stick.
Common Mistakes to Avoid
Skipping the warm-up
Moving too fast or locking joints
Holding your breath
Ignoring swelling or prolonged soreness (contact your PT if this happens)
When to Ask for Help
If you’re unsure which exercises are safe for your specific type of arthritis, or you’ve stopped moving because of pain or fear of falling, a physical therapist can tailor a program to your needs.
At Vitality At Home, our PTs bring the workout to you—teaching correct form, modifying as needed, and helping you build confidence and consistency.
Free Resource: The “Arthritis Action Mini Guide”
Get our free Arthritis Action Mini Guide for printable home workouts, safety tips, and PT-approved joint-care strategies—perfect for keeping your progress on track between visits. Just send us an email with the Subject: “Arthritis Action”, and we will send you our PDF!
Stay Moving, Stay Independent
Your body was made to move—and even small steps count. Start with these arthritis-friendly exercises, and you’ll build confidence, reduce pain, and rediscover what your joints can do.
injury, patient, therapy, pain, pt at home, doctor of physical therapy, physical therapy, clinic, disease, back pain, therapist, multiple sclerosis, pain management, knee, physician, stroke, surgery, manual therapy, low back pain, quality of life, neck pain, hip, shoulder, knee replacement, telehealth, fall prevention, medicare, knee pain, rotator cuff, ankle, range of motion, elbow, rehabilitation, therapy services, outpatient, request appointment, therapists, endurance, chronic pain, pelvic floor, occupational therapy, muscle, caregiver, degenerative disc disease, confidence, neck, osteoarthritis, joint replacement, strength training, urinary incontinence, arthroscopy, spinal cord injury, stairs, nursing, carpal tunnel syndrome, nursing home, medicaid, pediatrics, hip pain, medical necessity, sports medicine, gait, joint, health care, hip replacement, balance, accident, aquatic therapy, spinal cord, motion, primary care, amputation, dementia, arthroplasty, ataxia, rotator cuff tear, transport, physical therapist that come to your home, physical therapist in my area, home therapy near me, home health therapy, in home pt services, at home pt near me, physio therapy at home, home care therapy, pt home care, home health care pt, home therapy services, at home pt, in home pt, home health pt, luna physical therapist, home care pt, risk, physical therapy grand rapids, dry needling, vestibular rehabilitation, sports injury, headache, concussion, chronic condition, mckenzie method, gait analysis, neurological disorder, orthotics, pelvic pain, strain, injuries, rehab, sprain, athletic training, soft tissue, vestibular system, temporomandibular joint, tendon, evaluation, lymphedema, tissue, scoliosis, injury prevention, wrist, flexibility, signs and symptoms, medical history, pelvic floor dysfunction, torticollis, benign paroxysmal positional vertigo, activities of daily living
physical therapy grandville, physical therapy program near me, at home grand rapids, therapy office grand rapids, vitality rehab services, home health care physical therapy, geriatric physical therapist, functional physical therapy near me, outpatient pt near me, vitality health, top pt, physical therapy grand rapids mi, physical therapy grand haven, rehabceos, vitality, how to schedule physical therapy, home health ot, tailored vitality, fast track physical therapy, peak performance physical therapy grand rapids, choose vitality today, vitality health physiotherapy, vitality physical medicine, vitality therapy services, dedicated therapy, vitality physiotherapy, grand vitality, vitality visiting physicians, vitality contact number, physical.therapy near me, at home rehab services, physical therapists near me, at-home physical therapy, vitalty, grand valley physical therapy, vialty, home physical therapy near me, pt clinic, physiotherapy vitality, pt care, vitality physio, pt services, top rated physical therapists near me, pilates big rapids, physical therapy grand haven mi, vitality home health, in home physical therapists near me, at home pt, physical therapy grand rapids, physical therapy in grand rapids, sports physicals grand rapids, vitality health and rehab, best physical therapy near me, at home physical therapy, physical therapy in grandville, home physical therapist near me, physical therapist., at home physical therapy near me, home health occupational therapy, physical therapy near me, physical therapy in grand rapids mi, vitality pelvic health, at home therapy near me, in-home physical therapy for seniors near me, at home rehab, center for physical rehabilitation grand rapids, home physical therapists near me, grand haven physical therapy, physical therapy clinic, physical therapist grand rapids, physical therapy grand rapid mi, vitality therapy, one on one physical therapy near me, physical therapy services, vitality rehabilitation, in home physical rehabilitation, achieve physical therapy, in home physical therapy near me, pelvic floor therapy grand rapids, at home physical therapist, munger physical therapy, in-home physical therapy services near me, vitality pt, in home pt, grand rapids physical therapy, vitality medical, vitality at home, physical therapy in grand blanc, in home physical therapy for seniors near me, grand rapids physical therapists, sport injuries treatment grand rapids mi, physical therapist programs, vitality rehab, occupational therapy grand rapids, pt at home, knee pain treatment grand rapids mi, vitality physical therapy, physical therapy at home, grand rapids michigan physical therapists, nursing home physical therapy near me, home visit physical therapy, employee physicals grand rapids, med1 grand rapids, vitality therapy and performance, big rapids physical therapy, physical therapy for seniors near me, in home physical therapy services near me, ita physical therapy, home health rehab near me, how much to pt make, sports physical therapy near me, pt gr, in home physical therapy services, vatality, physical therapy in kentwood, physical therapy without insurance near me, physiotherapy sites, pilates grand rapids, physical therapy wyoming mi, vitality to you, in-home physical therapy cost, physical therapist hours, 5 star physical therapy, five star physical therapy, phone number for physical therapy, private home physical therapy near me, homestretch physical therapy, back pain treatment grand rapids, vitality health therapy, vitality for you, at home pt services, in home physical therapy, vitality knee treatment, rehab at home, personalized physical therapy, home healthcare physical therapy, physical therapy in cherry street grand rapids, knee therapy, vitality home care, vitality health and wellness, physical therapy for elderly near me, in house physical therapy near me, best outpatient physical therapy near me, physical therapy grand rapids mn, vestibular therapy, mobile physical therapy near me, vitality counseling, outpatient physical therapy home visits, physical therapy home visits, grand rapids rehabilitation, physical therapist near me, home physical therapy, at home therapy, in home pt near me, pelvic floor occupational therapy, physical therapy appointment, best physical therapy grand rapids, vitality health clinic, rehab ceos, in-home physical therapy for seniors cost, vitality physical therapy and wellness, physical therapy near me within 5 mi, south haven physical therapy, in home pt services, occupational therapy near me, physicla therapist, where to go for physical therapy, health and vitality, home pt near me, health and wellness physical therapy, vitalityext, private health care, vitality home, physical therapy big rapids, home based physical therapy, big rapids rehab, home pt, in home physical therapist near me, inhome physical therapy, grand valley rehab, vitaloty, vatility, sciatica stretches in grand blanc mi, mobile outpatient physical therapy, citality, phsyical therapy, free standing pt, vitalitty, kentwood physical therapy, hip pain physio, vitatily, vitallity, vitality wellness, in-home physical therapy, vitaity, physical therapy big rapids mi, occupational therapy home service, vitality physio care, neurological physiotherapist, vitality home health care, home physical therapy companies, outpatient therapy near me, nearby physiotherapist, home therapy services, physical health resources near me, kentwood physical therapy kentwood mi, back to work physical therapy, best pt in my area, vitalitypt, home ot, at home pt near me, top rated physical therapists, house call physical therapy, pelvic floor physical therapy near me, grand care physical therapy, physical therapy near.me, call vitality, geriatric physical therapy, pelvic floor massage for women, best in home physical therapy near me, fast physical therapy, vitatlity, outpatient rehab services, vitality therapist, top physical therapy, home health counseling, physical therapy cost per session, physcial therapy, in-home physical therapy near me, physical therapy session, the athlete house physical therapy, vitality fitness, pilates near me, home occupational therapy, pelvic floor therapy, vitality clinic near me, private pay in-home physical therapy near me, fibromyalgia physical therapy west michigan, vitality life, pt for diastasis recti near me, pelvic floor doctor near me, in home occupational therapy, rehab physical therapy near me, in home physical therapy for seniors, mobile massage grand rapids, ot home health, physical health near me, therapists grand rapids, private in home physical therapy, vitality bowls grand rapids, rapid physical therapy, private home physical therapy, in-home pt, pelvic floor specialist near me, physical therapy in jenison, stroke physiotherapy, vitality home therapies, physical therapy cost near me, lymphedema physical therapy, physican therapist, physicsl therapy, physio, pt healthcare, pelvic floor massage, vitalitly, pt near me, vitalitiy, physical therapists grand rapids
