Pilates
Pilates for arthritis: a 25-minute joint-friendly class (no kneeling)
Built for stiff or sore joints: you lie on your back and side, sit on a chair and stand at a wall, with no kneeling and no weight on your hands. It uses the moves most often taught in the knee osteoarthritis trials (the hundred, single-leg stretch, clam and bridge), adds chair and standing work for the knees, spine and hands, and ends with balance. Some aching is fine; if a joint is hot and swollen, do only the breathing, heel slides, ankle circles and hand glides that day.
Lying on your back: warm up
- Supine heel slide10 each sideBeginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel away and back, slowlyHarder: Hip windshield wipers
- Ankle CARs (controlled articular rotations)5 slow circles each way, each ankleBeginner · Calves, Shins · 3D demoKnee bent, foot in the air or resting on a cushionEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
Lying on your back: strength
- Pelvic tilt into bridge8 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoLift only as high as is comfortableHarder: Glute bridge
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down and knees bent, or feet on the floorEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHead down. With a new hip, don't draw the knee in past 90 degrees at the hipEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Single-leg circle (Pilates one leg circle)5 small circles each way, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBend the other knee, foot on the floor; small, smooth circlesHarder: Corkscrew (Pilates)
On your side
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoA pillow between your knees if your hips acheEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoA folded towel under the bottom hip; small, controlled swingsHarder: Side-lying leg circles (Pilates side kick series)
On a chair
- Seated knee extension (chair)2 sets of 10 each legBeginner · Quads · 3D demoStraighten the knee slowly and lower it slowly; stay in the bent-knee half if the full range hurtsEasier: Quad set (static quads)Harder: Leg extension
- Sit to stand from a chair5 slow repsBeginner · Quads, Glutes, Hamstrings · 3D demoLean forward and stand using your legs; hands on your thighs if you need themEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
- Spine twist (Pilates)3 each sideBeginner · Abs, Back, Shoulders · 3D demoSit tall, arms crossed or out, and turn from your ribsHarder: Saw (Pilates)
- Mermaid (Pilates seated side bend)3 each direction, each sideBeginner · Back, Abs, Shoulders · 3D demoSeated version: reach one arm up and overHarder: Side bend (Pilates)
- Tendon glides (hand tendon gliding exercises)5 of each position, held 5 sBeginner · Forearms · 3D demoStraight hand, hook, full fist, tabletop, straight fistHarder: Ball squeeze
Standing
- Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall; lift the leg out to the side without leaningHarder: Lateral band walk, band at the feet
- Single-leg standUp to 30 s each sideBeginner · Hip abductors, Calves, Glutes · 3D demoA hand near the wall or a counterEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Finish
Tips
- Twice a week is a good start, with walking, cycling or swimming on other days.
- Some aching is fine: our arthritis guide counts pain of 0 to 2 out of 10 as safe and up to 5 as acceptable if it has settled by the next morning.
- Flare day? Do the breathing, heel slides, ankle circles and hand glides only, and come back to the rest with a few repetitions.
- A hot, swollen joint with a high or low temperature needs help the same day: an urgent GP appointment or NHS 111.
- Rheumatoid arthritis in your neck? Keep your head down throughout. New hip? Don't bend it past 90 degrees or cross your legs while it recovers, and follow your own team's limits.
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.
Guides that recommend it
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How long does the pilates for arthritis: a 25-minute joint-friendly class (no kneeling) 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 bench or box, Something with weight, A wall. 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. 7 of its 16 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.