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Strength at home

Joint care workout: move and strengthen every joint

Small studies suggest movement and load help keep cartilage healthy, and strong muscles hold joints steady. This session does both: first every joint through its range, then a simple strength circuit. Do it 2 or 3 times a week. Some discomfort is fine if it settles by the next day; sharp pain isn't.

25 minBeginner13 movesA wall · A bench or box · A band · An anchor point · A dumbbell · A kettlebellForearms · Back · Abs · Quads · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Move every joint

  1. Neck CARs4 slow circles
    Beginner · 3D demo2 each way. Small, separate turns and nods instead if your neck is sore
  2. Shoulder CARs (controlled articular rotations)4 slow circles each arm
    Beginner · 3D demo2 each way. Keep your ribs stillEasier: Arm circles
  3. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoBend, lift and turn the wrists through every directionHarder: Wrist flexor stretch
  4. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  5. Standing hip CARs4 slow circles each leg
    Beginner · 3D demo2 each way, holding a wallHarder: 90/90 hip lift-off
  6. Ankle CARs6 circles each ankle
    Beginner · 3D demo3 each wayEasier: Ankle circles

Strength circuit

2 rounds · Rest 60 s between rounds

  1. Sit to stand from a chair8 to 10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against a wall; push on your thighs at first if you need toHarder: Bodyweight squat
  2. Wall push-up10 to 15 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoStep closer to the wall if your wrists or shoulders complainHarder: Push-up
  3. Band row10 to 15 reps
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band securely at chest heightHarder: Supported single-arm dumbbell row
  4. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  5. Slow calf raise10 to 15 reps
    Beginner · Calves · 3D demoHands on a wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  6. Farmer's carry2 walks of 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoLight dumbbells, kettlebells or full shopping bags; stand tallHarder: Suitcase carry

Finish

  1. Thoracic rotation5 each side
    Beginner · 3D demoHips facing forwardHarder: Reverse lunge with rotation

Tips

  • Move only as far as you can control in the circles, and keep the rest of your body still.
  • Do it 2 or 3 times a week. When 2 rounds feel easy, add a third, or swap the sit-to-stand for a bodyweight squat and the wall push-up for an incline push-up.
  • With osteoarthritis, joint pain may rise a little when you start; NICE says regular exercise still helps. Scale back if pain is sharp or worse the next day.
  • Very flexible joints? Keep the circles small and controlled and stay in the middle of your range: strength matters more than stretching.
  • If neck circles make you dizzy or send tingling into an arm, make them smaller or stop.
  • After recent hip or knee surgery, check the sit-to-stand and bridge with your surgical team first.
  • With pain in the ball of the foot or big toe arthritis, stop the calf raises short of full tiptoe.
  • Stop for sharp or increasing pain, a joint that feels like it is slipping, or new tingling or numbness.

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 joint care workout: move and strengthen every joint take?

About 25 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 wall, A bench or box, A band, An anchor point, A dumbbell, A kettlebell. 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. 4 of its 13 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.