Creaky knees greet a lot of people every morning. Gently easing stiffness is what joint-safe workouts at home are all about. No gym membership required, which is a big plus.
Why Home is the Best Place to Get Moving
Home workouts are great because they’re super comfy and you don’t have to worry about traveling anywhere. Plus, they’re a lot safer than exercising in a gym – no hard mats to worry about or risk of falling down.
Low-impact home exercises for joint health are a breeze. You just start with some gentle warm-ups to get your muscles ready for the day and that’s it. Just five minutes of prep time to prevent any injuries.
Morning Routine to Get You Loosened Up
Start with some arm swings to loosen up your shoulders – just ten to a side will do. Then, do some ankle circles to get those feet moving gently. And finally, some neck tilts to get everything nice and loose.
Gentle indoor workouts for joint pain relief really are a piece of cake. You just get some blood flowing to those joints and before you know it, you’re feeling looser and more free.
Building Up With Wall Push-Ups
Stand about an arm’s length away from a solid wall and then place your hands on it shoulder-width apart. Lean forward a bit, then push back up straight again. Do that ten times to start with.
If you’ve got arthritis, you can always modify these push-ups to make them easier on your joints. Just make sure to keep your knees soft instead of locked.
Strengthening with Chair Squats
Sit down on the edge of a sturdy chair with your feet flat on the floor. Then, stand up very slowly, and slowly sit back down again. Try to hover in mid-air for a second before touching back down to the chair.
Safe home workouts for knee and hip pain are all about doing squats that don’t put too much pressure on your joints. So, just take your time and work your way up to doing three sets of twelve.
Seated Leg Lifts to Work Your Quads
Sit up nice and tall in your chair, keeping your back straight and your hands on the armrests. Then, lift one of your knees up towards your chest very slowly. Lower it back down again without letting it touch the floor, and repeat with the other leg.
Joint-safe workouts at home are great for your quads, and they’re easy to do. Just alternate legs and do ten on each side.
Gentle Calf Raises
Stand behind a chair with your hands lightly gripping the back and then raise up onto your tiptoes as high as you can. Lower back down again slowly, trying to control it for about three seconds.
Low-impact home exercises for joint health work your calf muscles, and the more you practice, the more stable your ankles will become. Do ten reps, two sets a day, to get started.
Marching in Place to Get the Blood Flowing
Just stand up and start marching in place with your knees lifted high. Swing your arms naturally and try to keep your movements nice and smooth.
Gentle indoor workouts for joint pain relief are all about getting the blood flowing to your joints and keeping them happy. You can even add some music to make it more fun.
Side Leg Swings to Open Up Your Hips
Hold onto a chair for balance and then swing one of your legs out to the side very slowly. Do ten swings on each side and try to keep your movements nice and controlled.
Arthritis-friendly fitness routines at home are all about opening up your hips without putting too much strain on them. So, just take it easy and work your way up to doing more.
Seated Torso Twists to Work Your Core
Sit forward in your chair with your hands behind your head and then twist your torso to one side. Try to get your elbow to touch your opposite knee. Return to the center and then repeat with the other side.
Safe home workouts for knee and hip pain are all about working your core without putting too much strain on your lower back. So, just take it easy and work your way up to doing more.
Lying on the Floor to Work Your Glutes
Lie on your back with your knees bent and your feet flat on the floor, and then lift your hips up towards the ceiling as high as you can. Hold it for three seconds, and then lower back down again very slowly.
Joint-safe workouts at home are great for your glutes, and they’re easy to do. Just do ten reps to get started.
Bird Dog Balance
Kneel down on your hands and knees and then lift your right arm and left leg up into the air. Hold it for a few seconds, and then lower back down again and repeat with the other side.
Low-impact home exercises for joint health work your core and help you balance better. Just do ten reps on each side and take it easy.
The Clamshell – A Great Exercise for Your Hips
Lie on your side with your knees bent and your feet touching, and then lift your top knee up towards the ceiling as high as you can. Lower it back down again very slowly and repeat on the other side.
Gentle indoor workouts for joint pain relief really do work your hips, but without putting too much strain on them. Just take it easy and work your way up to doing more.
Wall Angels to Open Up Your Chest
Stand with your back against a wall and then bend your elbows to touch the wall at shoulder height. Slowly slide your arms up and down the wall, keeping your elbows bent.
Arthritis-friendly fitness routines at home are all about opening up your chest and getting more flexibility in your shoulders. Just do ten slides to get started.
Heel Toe Walking to Work Your Ankles
Walk slowly around the room, lifting your heel first and then your toe off the ground as you walk. Keep your arms swinging naturally to help you balance.
Safe home workouts for knee and hip pain are all about working your ankles without putting too much strain on them. Just take it easy and work your way up to doing more.
Seated Row Motion to Work Your Back
Sit down in your chair and then use an imaginary rope to pull your arms back towards your chest. Squeeze your shoulder blades together as you do this, and then release slowly.
Joint-safe workouts at home are great for your upper back, and they’re easy to do. Just do ten reps to get started.
Standing Knee Lifts to Work Your Balance
Hold onto a counter for balance and then lift one knee up towards your chest. Lower it back down again very slowly and repeat with the other leg.
Low-impact home exercises for joint health work your balance and challenge your joints in a gentle way. Just do ten reps on each side and take it easy.
Cat Cow on the Mat
Kneel down on your hands and knees and then arch your back up towards the ceiling as you inhale deeply. Then, round your back down towards the floor as you exhale and repeat.
Gentle indoor workouts for joint pain relief really do work your spine and help you relax. Just do ten cycles and take it easy.
Child’s Pose to Rest and Relax
Kneel down on your mat and then sit back onto your heels. Reach forward and place your forehead on the ground, and then hold for thirty seconds to relax and unwind.
Arthritis-friendly fitness routines at home are all about giving yourself a break and taking care of your joints. Just rest for a minute and take it easy.
Seated Forward Fold to Work Your Hamstrings
Sit down in your chair and then fold your torso forward, keeping your legs straight. Hold for a few seconds and then release slowly.
Safe home workouts for knee and hip pain are all about stretching out your hamstrings and getting the blood flowing to them. Just take it easy and work your way up to doing more.
The Figure Four Stretch
Sit down in your chair and then cross one ankle over the other. Press your knee down gently and then hold for a few seconds. Release and then repeat on the other side.
Joint-safe workouts at home are great for stretching out your hips and lower back. Just take it easy and work your way up to doing more.
Bridge on the Floor
Lie on your back with your knees bent and your feet flat on the floor, and then lift your hips up towards the ceiling as high as you can. Hold it for a few seconds and then lower back down again very slowly.
Low-impact home exercises for joint health work your glutes and help you build up support in your lower back. Just do ten reps to get started.
Wall Push-Ups to Build Up Your Upper Body
Stand with your feet shoulder-width apart and then place your hands on a wall at shoulder height. Lean forward a bit, then push back up straight again. Do ten reps to start with.
Arthritis-friendly fitness routines at home are all about building up your upper body without putting too much strain on your joints. Just take it easy and work your way up to doing more.
Bird Dog Balance to Work Your Core
Kneel down on your hands and knees and then lift your right arm and left leg up into the air. Hold it for a few seconds, and then lower back down again and repeat with the other side.
Safe home workouts for knee and hip pain are all about working your core and balancing your body. Just take it easy and work your way up to doing more.
The Clamshell to Stretch Out Your Hips
Lie on your side with your knees bent and your feet touching, and then lift your top knee up towards the ceiling as high as you can. Lower it back down again very slowly and repeat on the other side.
Low-impact home exercises for joint health really do work your hips and lower back, but without putting too much strain on them. Just take it easy and work your way up to doing more.
Wall Angels to Open Up Your Chest
Stand with your back against a wall and then bend your elbows to touch the wall at shoulder height. Slowly slide your arms up and down the wall, keeping your elbows bent.
Gentle indoor workouts for joint pain relief are all about opening up your chest and getting more flexibility in your shoulders. Just take it easy and work your way up to doing more.
Heel Toe Walking to Work Your Ankles
Walk slowly around the room, lifting your heel first and then your toe off the ground as you walk. Keep your arms swinging naturally to help you balance.
Arthritis-friendly fitness routines at home are all about working your ankles and lower legs without putting too much strain on them. Just take it easy and work your way up to doing more.
Seated Row Motion to Work Your Upper Back
Sit down in your chair and then use an imaginary rope to pull your arms back towards your chest. Squeeze your shoulder blades together as you do this, and then release slowly.
Low-impact home exercises for joint health work your upper back and help you relax. Just do ten reps to get started.
Cat Cow on the Mat to Stretch Out Your Spine
Kneel down on your hands and knees and then arch your back up towards the ceiling as you inhale deeply. Then, round your back down towards the floor as you exhale and repeat.
Gentle indoor workouts for joint pain relief really do work your spine and help you relax. Just take it easy and work your way up to doing more.
Child’s Pose to Rest and Unwind
Kneel down on your mat and then sit back onto your heels. Reach forward and place your forehead on the ground, and then hold for thirty seconds to relax and unwind.
Arthritis-friendly fitness routines at home are all about taking it easy and giving your joints a break. Just rest for a minute and take it easy.
Seated Forward Fold to Stretch Out Your Hamstrings
Sit down in your chair and then fold your torso forward, keeping your legs straight. Hold for a few seconds and then release slowly.
Safe home workouts for knee and hip pain are all about stretching out your hamstrings and lower back. Just take it easy and work your way up to doing more.
The Figure Four Stretch to Stretch Out Your Hips
Sit down in your chair and then cross one ankle over the other. Press your knee down gently and then hold for a few seconds. Release and then repeat on the other side.
Low-impact home exercises for joint health are great for stretching out your hips and lower back. Just take it easy and work your way up to doing more.## Neck Release Tilts
Sit up straight and drop your ear down towards your shoulder. Give it a gentle tug with your hand and feel the stretch start to deepen. Hold for 20 seconds on each side and do it slowly, don’t rush it.
Low-impact home exercises for keeping your joints healthy – tilting your neck can really help ease the tension. A lot of the time your neck muscles can get pretty knotted up from staring at a screen all day. After you’ve tilted your neck, try rolling your shoulders to loosen them up a bit.
Wrist Flexor Stretch
Put your arm out in front of you with your palm facing up and your fingers down. Then use your other hand to gently pull your fingers back, feeling the stretch start to work in your wrist. Hold for 20 seconds and then switch hands.
Some gentle indoor workouts for helping to ease joint pain and stiffness can really make a big difference – stretching your wrists is a great place to start. If you’re someone who spends a lot of time tapping away at a keyboard all day, you’ll know how quickly your wrists can start to ache. Give your wrists a good shake after you’ve stretched them to get the blood flowing again.
Cool Down Breathing
Either sit or lie down and try to relax your whole body. Take a slow, deep breath in through your nose for a count of 4, feeling your lungs fill up with air. Then slowly breathe out through your mouth for a count of 6. Try to let go of all your tension and just calm down.
So, if you’re doing some of these arthritis-friendly fitness routines at home, don’t forget to take a few minutes to calm down and unwind after you’ve finished. Take a few slow, deep breaths and feel your heart rate start to slow down and your calm start to return. Just 5 minutes at the end of a workout can make all the difference.
Sample Daily Circuit
Do a wall push for ten reps and follow it up with 12 chair squats. Then march in place for a minute and take a well-deserved rest. Finish off with some side swings, doing ten on each leg.
Safe home workouts for knee and hip pain – this circuit flow is designed to be gentle on your joints. Repeat the rounds three times with some rest in between – it should take you about 20 minutes total.
Progress Tracking Made Easy
Take a journal and jot down each workout – list the reps you did and the time it took, and mark down any pain levels from zero to ten. Not every week is going to be a win, but that’s okay – just note what you did better and where you need to adjust.
Keeping track of your progress at home is a breeze – all you need is a phone and some clear photos of your posture shifts. And let’s be real, seeing those small gains can be a real motivator.
Equipment You Likely Already Have
You don’t need a whole lot of fancy equipment to get started with low-impact home exercises for joint health. A sturdy chair (no arms is best) will do, along with a yoga mat to cushion your knees on the floor. And don’t forget to keep a water bottle nearby so you can stay hydrated throughout your workout.
You can get started with pretty much nothing – and if you do decide to add some resistance bands later, they’re super cheap.
Staying Hydrated Helps Keep Your Joints Going
Drink about half your body weight in ounces of water each day. Sip on water before, during, and after your workouts – and if you sweat a lot, don’t forget to replace those electrolytes.
Getting enough to drink will help keep your joints nice and lubricated, and who doesn’t love a smooth and slick synovial fluid? And if your mouth gets dry during your workouts, that’s a sign you need to drink up.
Nutrition To Support Your Progress
Eating a diet that’s rich in protein will help repair your muscles after you’re done working out – and you can get your protein from foods like eggs, chicken, and beans. And don’t forget to add some veggies to your plate – they’ll help fight off that pesky inflammation.
Arthritis-friendly fitness routines at home are all about eating right – so try to add some omega-3 rich foods like salmon or nuts to your diet, and cut back on the sugar.
Getting Some Rest Will Help You Heal
Your body needs at least 7 hours of rest each night to fully recover and repair – so make sure you’re getting in some deep sleep. Keep your bedroom cool and dark, and avoid screens for at least an hour before bedtime.
Getting enough rest will help your growth hormone do its thing, and you’ll wake up feeling ready to roll and get moving.
Working Out With A Partner Can Be A Blast
Take turns leading each other through some simple moves, and don’t be afraid to spot each other when you need to. And let’s be real, laughing with your partner is a great way to ease any tight spots.
Joint-safe workouts at home with a partner are twice the fun – and you’ll both be motivated to keep going.
Online Classes That Are Easy On The Joints
YouTube has a ton of beginner-friendly joint-friendly workouts you can stream right to your living room. And if you need a little more guidance, there are tons of apps that can walk you through some short daily flows. And of course, there are live Zoom classes where you can get real-time feedback on your form.
Low-impact home exercises for joint health are a breeze to stream – and you can pause and rewind whenever you need to. Plus, you’ll be part of a community that’s cheering you on.
How To Rate Your Pain Level
Zero means no pain at all, and you can move freely. Five is moderate – you might have to limit some of your activities a bit. And of course, ten is a major stop sign – if you’re feeling that bad, it’s time to seek help.
Gentle indoor workouts for joint pain relief are all about being honest with yourself – so log your pain level before and after each set, and trust your instincts.
When To Take It Easy
Don’t push yourself too hard – if you’re feeling sharp pain, it’s time to stop right now. And if you’ve got swelling or heat in your joints, grab an ice pack and give it a 20-minute break. And if you just can’t get going, it might be time to take a nap.
Arthritis-friendly fitness routines at home are all about listening to your body – and taking recovery days when you need them. And if you’re feeling fatigued, take it easy and skip the hard stuff for now.
How To Adapt To The Seasons
In the winter, try to warm up your workout space with some safe space heaters. In the summer, throw open the windows and let in that cool breeze. And in the fall, swap out your rugs for some soft and cushy ones that’ll make your steps feel a little softer.
Arthritis-friendly workouts at home are all about adapting to your environment – so think about how you can make your home workout space comfortable for each season.
Packing A Travel Kit
You don’t need a lot to take your joint-safe workouts on the road – just fold up a resistance band and stick it in the corner of your suitcase. And if you’re staying in a hotel, look for a sturdy chair (no arms is best) to use as a makeshift prop. And if you’ve got some time to kill in a hotel lobby, why not do a few laps up and down the hallway?
Joint-safe workouts at home are a breeze to take on the road – and you’ll be able to stay on your routine even when you’re on vacation.
Some Mindset Shifts To Help You Get Going
View exercise as medicine – and a daily dose that’ll keep you going strong. Remember, small efforts add up to big changes – so don’t get discouraged if you don’t see progress right away. And be patient with yourself – each rep gets a little easier, and each small effort you make will lead to bigger and better things.
Low-impact home exercises for joint health are all about believing in yourself – so take the time to celebrate your small wins, and keep going even when it gets tough.
Setting Goals That Are Achievable
When setting goals for your workouts, try to make them specific – like “I want to add two squats to my workout this week”. And don’t be afraid to hold back a bit and make it a little easier on yourself – it’s better to make steady progress than to push yourself too hard and get discouraged. And when you reach a milestone, why not reward yourself with a little non-food treat?
Gentle indoor workouts for joint pain relief are all about setting achievable goals – and treating yourself to some fun rewards along the way. Home holds power for joint care. Routines fit life seamless flow. Start where you sit today. Move freer tomorrow dawns. Strength builds without breaking down. Live fully every gentle rep.
