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.
Call (616) 644-9155 or visit www.vitalityptgr.com to schedule your in-home arthritis mobility consultation today.