1. Warm-Up Shoulder Rolls
Shoulder rolls are a great way to begin any arthritis-friendly routine. Sit or stand tall with relaxed shoulders. Slowly roll your shoulders up, back, and down in a smooth, circular motion. Repeat 10 times, then reverse the direction. This movement gently loosens tight muscles, improves circulation in the neck and shoulders, and helps prepare your joints for more movement. Always move within your comfort zone, avoiding any jerky or painful motions.
2. Hand and Wrist Flex Stretch
This exercise promotes hand and wrist flexibility, which can be especially beneficial for those who type, cook, or garden. Sit comfortably and place your hands on your thighs. Gently flex your wrist back so your palm faces upward, then bend it forward to face downward. Repeat this slow motion 10–15 times per wrist. You can also spread your fingers wide, then curl them into a loose fist to increase dexterity and reduce stiffness in finger joints.
3. Seated Leg Extensions
Seated leg extensions strengthen the thigh muscles and help support the knee joint without adding stress. Sit tall in a sturdy chair, keeping your feet flat on the floor. Slowly lift one leg until it’s straight, hold for a few seconds, and lower it back down. Alternate legs, repeating 10–12 times each. This movement helps improve mobility, stability, and joint function — making walking and daily activities easier and more comfortable.
4. Ankle Circles
Ankle circles promote circulation and maintain flexibility in the lower joints — vital for balance and walking. Sit in a sturdy chair with one leg slightly lifted. Rotate your foot clockwise in a slow circle 10 times, then reverse direction. Switch legs and repeat. This exercise helps ease stiffness in the ankles and feet, reducing the risk of swelling and improving stability throughout your day.
5. Standing Side Leg Lift
Strengthening your outer hips helps improve stability and reduces pressure on arthritic knees. Stand behind a chair, holding the backrest for balance. Slowly lift one leg out to the side, keeping it straight and toes facing forward. Hold for two seconds, then lower it gently. Repeat 10–12 times per side. Keep movements controlled and smooth to avoid strain, and focus on maintaining good posture throughout.
6. Seated Marching
Seated marching is a low-impact way to keep your blood flowing and legs active without putting stress on your joints. Sit tall in a sturdy chair and lift one knee, then the other, as if you’re marching in place. Continue for 30–60 seconds. This simple routine enhances circulation, strengthens your core and hip flexors, and can even boost energy levels when done daily.
7. Wall Push-Ups
Wall push-ups strengthen your arms, chest, and shoulders without straining the wrists or elbows. Stand an arm’s length from a wall and place your palms flat on it at shoulder height. Slowly bend your elbows, bringing your chest toward the wall, then push back to start. Repeat 10–15 times. This simple movement promotes upper body strength while being gentle on sensitive joints.