BEGINNER PROGRAM
Arthritis
Arthritis is a condition where one or more joints become irritated and worn over time. This can make joints feel stiff, swollen, or sore, especially after rest or with too much activity. While it can’t be “cured,” gentle, regular movement and the right exercises can help protect your joints, ease pain, and keep you moving safely in daily life.
Safety First
Do not force deep hip bending, twisting or end-range stretching if it causes
groin pain or limping. Reduce load if the knee becomes swollen, hot, unstable or pain lasts into
the next day.
Hip Arthritis Exercises
Short flat walks, sit-to-stand from high chair, heel slides, standing hip march, bridges, supported hip abduction, gentle hip movement, water walking if available.
Click the video for a tutorial of the above exercises.
Knee Arthritis Exercises
Quad sets, heel slides, straight leg raise, seated knee extension, sit-to-stand from high chair, calf raises, short flat walks, water walking if available.
Click the video for a tutorial of the above exercises.
Easier Mobility Ahead
Creating Joint Space
Specific movements create space between your spinal discs, reducing direct pressure on the sciatic nerve. This mechanical unloading is the first step in calming neural irritability and allowing the nerve to heal.
Feeding Your Joints
Activity boosts circulation to joints, delivering vital nutrients while draining excess fluid and swelling. Enhanced blood flow naturally warms the tissue, easing stiff aches so your body feels much looser and more mobile.
YOUR ROUTINE
Gentle At-Home Care for Your Joints
Aim for 1–2 daily sessions most days per week, starting short and growing slowly.
Aim for smooth, steady motions that feel like your joints are warming up and easing.
Pause if pain spikes, swelling grows, or joints feel hot and unstable. Rest and consult a pro.