Why Exercise Helps Arthritis
Arthritis causes inflammation and deterioration of joint cartilage, leading to pain, stiffness, and reduced range of motion. It might seem counterintuitive, but keeping joints immobile actually makes these symptoms worse. Movement helps by pumping lubricating fluid (synovial fluid) into the joint, strengthening the muscles that absorb shock around affected joints, maintaining and improving range of motion, improving circulation which reduces swelling, and releasing endorphins that naturally reduce pain perception.
Chair exercises are particularly well-suited for arthritis because the seated position eliminates weight-bearing stress on hip, knee, and ankle joints while still allowing you to work all major muscle groups.
Best Chair Exercises for Arthritic Joints
For Hand and Wrist Arthritis
Finger Spreads and Fists
Start with hands open, fingers spread wide. Slowly close into a gentle fist — don't squeeze hard. Hold for 3 seconds, then open fully again. Repeat 8 to 10 times. This pumps synovial fluid through the finger joints and maintains grip strength.
For Shoulder Arthritis
Seated Shoulder Circles
Sit tall and slowly roll your shoulders forward in large, smooth circles for 10 repetitions. Reverse direction for 10 more. Make the circles as large as your comfort allows. This mobilises the shoulder joint through its full range without any load.
For Knee Arthritis
Gentle Knee Extensions
Sit tall and slowly straighten one leg until it's extended in front of you. You don't need to lock the knee — just straighten to a comfortable range. Hold for 3 seconds, then lower slowly. Repeat 8 times per leg. This strengthens the quadriceps, which is the primary muscle that supports and protects the knee joint.
For Hip Arthritis
Seated Marches
Slowly lift one knee toward your chest, then lower. Alternate legs at a gentle pace. Start with 10 total (5 per leg) and build up to 20. Keep the movement smooth — no jerking. This maintains hip flexor strength and range of motion without impact.
For Lower Back Arthritis
Seated Pelvic Tilts
Sit tall with feet flat. Slowly tilt your pelvis forward (arching your lower back gently), then backward (rounding your lower back). Move slowly and only through a comfortable range. Repeat 10 to 12 times. This gently mobilises the lumbar spine and strengthens the deep core muscles that support it.
Tips for Exercising With Arthritis
Time your exercise for when your joints feel best — for many people with arthritis, this is late morning or early afternoon after morning stiffness has eased. Apply heat to stiff joints before exercise (a warm towel or heating pad for 10 minutes) and cold after exercise if joints feel swollen. Move slowly and smoothly — never jerk or bounce. Some mild discomfort is normal, but sharp pain or pain that persists after exercise means you've done too much. Start with fewer repetitions than you think you need, and only increase when the current level feels easy.
68 Chair Exercises — Gentle Enough for Arthritis
Every exercise in our book can be modified for arthritic joints. Includes detailed instructions, illustrations, and companion videos so you can check your form at home.
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