Move · Videos · Mobility · 21 min

Gentle Morning Joint Routine for Arthritis

Gentle Morning Joint Routine for Arthritis — video by Arthritis UK Play · 21:27

Video by Arthritis UK on YouTube · Open on YouTube

A physiotherapist guides a gentle morning routine from neck to ankles: head tilts and turns, arm lifts, wrist, finger and thumb stretches, then supported squats, step-ups, sit-to-stands and ankle pumps. Designed for people living with arthritis or stiff joints.

  • 21 min
  • Beginner
  • Low impact (no jumping)
  • chair, step

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Head tilts: sit tall and take your ear towards your shoulder, hold for five, then the other side. 0:52
  2. Head turns: keep your shoulders square and turn your head to each side, holding for five. 2:52
  3. Arm lifts: squeeze your elbows back with hands behind your head, then behind your back; then reach up high. 4:30
  4. Elbow bends, then wrist flex: bend each wrist down and back with gentle pressure from the other hand. 7:01
  5. Finger tendon glides (hook, full and straight-finger fist), then stretch your thumb across your palm. 10:36
  6. Hip flex: holding a chair, lift each knee to about 90 degrees, five times on each leg. 13:00
  7. Supported squats: hands on a chair, bend your knees as far as is comfortable with feet flat, 10 times. 14:16
  8. Step-ups onto a sturdy step or stair, leading with each foot, holding a rail if you have one. 16:31
  9. Sit-to-stands: stand up without using your hands and sit back down quietly, 10 times. 17:43
  10. Ankle pumps: seated, lift one foot, pull your toes up then point them down, 10 on each side. 19:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit or stand tall with your chest proud and shoulders relaxed
  • Move only as far as feels comfortable and go at your own pace
  • In sit-to-stands, avoid using your hands and lower yourself down quietly

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsupported squats, step-ups, sit-to-stands, knee lifts
  • Knees takes loadsupported squats, step-ups, sit-to-stands
  • Neck moveshead tilts and turns
  • Shoulders moveselbow squeezes back, overhead arm reaches
  • Elbows moveselbow bends
  • Wrists & hands moveswrist flex and extend, finger and thumb stretches
  • Ankles & feet movesankle pumps, squats, step-ups

Easier option from the coach: Chair, wall or worktop for support; cushion on the seat for sit-to-stands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Arthritis UK; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety