Move · Videos · Gentle & Seated · 26 min

Gentle Home Exercise Programme for Arthritis

Gentle Home Exercise Programme for Arthritis — video by Arthritis NZ Play · 25:45

Video by Arthritis NZ on YouTube · Open on YouTube

Arthritis New Zealand's home programme, mostly seated: arm, shoulder and neck movements, hand and finger exercises, knee straightening and ankle circles, standing balance work holding a chair, and sit-to-stand practice. If you are new or back after a flare-up, start low and slow.

  • 26 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Seated warm-up: arms stretch forward, gentle fists, foot circles and elbow pulls; never force a movement. 1:08
  2. Shoulders: slow rolls and shrugs, arms out to the side, elbow circles and gentle arm swings. 3:48
  3. Leg work: straighten one leg, lift the knee, wiggle the toes and take each leg out to the side. 6:56
  4. Neck: turn the head slowly, ear to shoulder, chin down and up, then elbows in and out. 9:05
  5. Hands and wrists: close and open the fingers, gentle wrist stretches, then touch each finger to the thumb. 11:56
  6. Legs and feet: toe wiggles, knee straightening, toe and heel lifts, then ankle circles each way. 13:52
  7. Standing, holding the chair: rise onto the toes and hold, then leg swings forward, back and to the side. 16:06
  8. Holding the chair: small knee dips, a heel-to-toe stand for a count of eight, toe taps and leg swings. 18:40
  9. Seated warm-down: side leans, arm stretches, elbows back, hand openings and ankle movements. 20:58
  10. Sit to stand: feet slightly behind the knees, lean forward and push through your hands to stand, then sit. 23:28

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

Form cues from the coach

  • Never force a movement; stay within a comfortable range
  • Hold the back of the chair for the standing balance exercises
  • To stand up, put the feet slightly behind the knees, lean forward and push through your hands

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turns, ear to shoulder, chin to chest
  • Shoulders movesshoulder rolls, arm swings and stretches
  • Elbows moveselbow circles, bending and straightening
  • Wrists & hands movesfinger and wrist stretches, hand turning
  • Upper back movesshoulder-blade pulls, chest opening
  • Hips movesleg lifts, leg swings, knee lifts
  • Knees movesknee straightening, knee dips, sit-to-stand
  • Ankles & feet movesankle circles, toe and heel lifts

Easier option from the coach: Mostly seated; hold the chair for all standing work and never force a move

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Arthritis NZ; 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