If you have arthritis, make sure you’re doing this…

In this practice

Key teachings

• Consistent, simple movements are crucial for joint health, especially with arthritis.
• Mindful movement in varied directions helps activate supporting muscles.
• Integrating short bursts of activity throughout the day can significantly reduce stiffness.

Ideal for

• Individuals managing arthritis or chronic joint pain.
• Those experiencing joint stiffness, particularly in hips and knees.
• Beginners to movement or individuals seeking gentle, low-impact exercises.

Lesson

Instructions

Simple movements REALLY add up ✅

Your joints are craving movement. But not all movement is the same. It’s important to find movements that feel good to you, especially when dealing with arthritis ☝🏽

When you’re waiting on something to cook, tea to boil, coffee to brew, it can be the PERFECT time to incorporate side or backwards steps to help support the hip and knee joints ✨

Moving in different directions can be helpful in activating other muscles, muscles that are vital to support the joints and are different than those typically worked in forwards walking 🙌🏼

When watching TV, there are many options for seated exercises, especially if your joints get stiff. Adding in 10-20 repetitions every 30-60 minutes can be a good place to start for most 🎉

When getting out of bed, joints can be really stiff. Add in seated or standing exercises to lubricate the joints so the first few steps aren’t as tough ✅

The exercise at the bed I’m demonstrating is a good one to loosen up the hips 👏🏼

Little movements during the day can really add up‼️

Not medical advice. Try at your own risk.

Steps

• Side stepping for hip and knee support.
• Backwards stepping for hip and knee support.
• Seated exercises for general joint stiffness.
• Specific exercises for hip mobility when getting out of bed.

Benefits

• Reduced joint stiffness and arthritic pain.
• Improved joint lubrication and range of motion.
• Strengthened muscles supporting hip and knee joints.
• Enhanced functional movement for daily activities.