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Strength at home

Arthritis exercise routine: a joint-friendly circuit

Do this twice a week, with walking, cycling or swimming on other days. Nothing jumps and there's no kneeling. Some discomfort is fine: up to 5 out of 10 during the session is acceptable, and your joints should be back to their usual level by the next morning. On a flare day, do the warm-up and the cool-down only.

30 minBeginner14 movesA bench or box · A step · Something with weight · A wall · A band · An anchor pointHip flexors · Quads · Glutes · Hip abductors · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march3 to 5 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, holding a counter if you like. Or pedal an exercise bike gently for 5 to 10 minutes, as in the GLA:D programmeHarder: Standing band hip flexion

Circuit

2 rounds · Rest 60 s between rounds

  1. Sit to stand from a chair10 to 15 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees in line with your toes. Use a higher seat and your hands at firstHarder: Bodyweight squat
  2. Glute bridge10 to 15 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoOn the floor or on your bedEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Low step-up8 to 10 each side
    Beginner · Quads, Glutes, Hamstrings · 3D demoBottom stair, hand on the railHarder: Step-up
  4. Seated knee extension (chair)10 to 15 each leg
    Beginner · Quads · 3D demoIf the kneecap hurts, work only in the bent-knee halfEasier: Quad set (static quads)Harder: Leg extension
  5. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoNext to a counterHarder: Lateral band walk
  6. Wall push-up10 to 15 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoStep closer to the wall if your wrists or shoulders complainHarder: Push-up
  7. Band row10 to 15 reps
    Beginner · Back, Biceps, Shoulders · 3D demoLight band, anchored securely; wrap it round your palm if gripping hurtsHarder: Supported single-arm dumbbell row
  8. Slow calf raise10 to 15 reps
    Beginner · Calves · 3D demoHold the wall. With big toe arthritis, stop short of full tiptoeEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  9. Single-leg stand20 to 30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counterEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Cool-down

  1. Tendon glides (hand tendon gliding exercises)5 of each position
    Beginner · Forearms · 3D demoHarder: Ball squeeze
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoHarder: Wrist flexor stretch
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
  4. Standing Quad Stretch30 s each side
    Beginner · 3D demoHold your trouser leg rather than your ankle if the knee is soreHarder: Face-down quad and hip flexor stretch with a strap

Tips

  • Twice a week for 6 weeks, then keep going: that's how GLA:D and ESCAPE-pain are run, and the benefits last only while you keep exercising.
  • Use the pain rule: 0 to 2 out of 10 is safe, up to 5 is acceptable, and the joint should settle by the next morning. If it doesn't, do fewer reps or a smaller range next time, not nothing.
  • Build to 3 rounds, then make it harder one thing at a time: more sit-to-stands in a minute, a longer warm-up, slower band work.
  • Sore knee: a higher chair and a smaller range. Sore hip: a higher chair and a lower step. Sore hands: wrap the band round your palm and press the wall with open hands, higher up.
  • A hot, red, swollen joint with a fever is not a flare to exercise through: get help the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the arthritis exercise routine: a joint-friendly circuit take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A step, Something with weight, A wall, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.