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This page contains exercises you can try in a chair at your own home, which have been designed in collaboration with wellbeing organisation Oomph!, as part of a programme developed to encourage people with arthritis and other musculoskeletal conditions to become more active.
The below activities are intended to be gentle and should be practised at a comfortable pace. However, if you have any concerns about whether they are suitable for you, please consult a healthcare professional before taking part.
Learn more about the importance of exercise if you live with arthritis by visiting our Exercise and Arthritis page.
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This exercise is great for spine and shoulder mobility!
Instructions: Within comfortable limits, reach towards your opposite thigh with one hand, while gently reaching to the side and beside you with the other arm. Alternate both sides for 1-2 minutes.
This exercise is great for increasing your hip mobility.
Instructions: Within comfortable limits, reach your foot outwards from your midline and back to the middle. Alternate on both sides for 1-2 minutes.
This exercises helps you build knee stability.
Instructions: Within comfortable limits, straighten your knee to your front and place your foot back onto the floor, while you alternate on each side, for 1-2 minutes.
This exercise helps you with hip stability.
Instructions: Using a band, alternate lateral movements of the thigh. Repeat on the other side.
This exercise is great for improving your hip, knee and core stability.
Instructions: Within comfortable limits and using your hands to push upwards, stand up from your chair and try to sit down in a controlled manner. Repeat for 1 minute and make a note of how many times you do it.
Choose a few of the activities shown to help you get more mobile – these are ideal if you are self-isolating or spending a lot of time indoors.
You might choose two or three activities from a specific body area, or try a selection. Regular exercise is essential as it helps to strengthen the muscles that protect and support the joints. Exercise has even been proven to help reduce the pain of arthritis and improve function. Try keeping an activity diary to understand what works well for you.
This exercise helps you with upper spinal and shoulder mobility.
This exercise helps you build knee stability. Instructions: Alternate sides as you lift thigh, and straighten knee.
This exercise helps you with hip mobility. Instructions: Alternate pendulum exercise, on both sides.
This exercise helps you with hip mobility. Instructions: Reach out diagonally and point the toe. Repeat on other side.
This exercise is great for improving your hip, knee and core stability!
This exercise helps you build knee stability and mobility.
This exercise helps you build knee stability.
This exercise helps you with general spinal mobility.
This exercise helps you with general spinal and shoulder mobility.
This exercise helps you with lower spinal mobility.
This exercise helps you with upper spinal mobility.
This exercise helps you with hip, knee and core mobility and stability.
This exercise helps you with hip mobility.
This exercise helps you with hip and spine mobility.
Exercises to help improve your balance.
Exercises to help you build on your foot and ankle strength.
Exercises to help you mobilise your feet and ankles.
Exercises to help you improve your grip strength.
Hand mobility exercises for people with arthritis.
Exercises to reduce neck stiffness.
Exercises to increase shoulder mobility.
Advice and exercises on how to stay physically active with arthritis.
