Fight pain and stiffness with this do-it-yourself workout

Arthritis can limit range of motion, making if difficult to perform daily tasks like walking up the stairs or getting into a vehicle. Hip and knee pain are the most common forms of discomfort in arthritis patients. By strengthening both, you’ll increase you’re range of motion and reduce some of the daily pain associated with arthritis.

Here are some exercises you can do at home, no equipment necessary.

Knee Exercises

Chair Squat. Start by standing with your feet facing forward, about hip-width apart. Hold your arms out in front, keeping them in line with your shoulders the entire time. Imagine a chair sitting below you, and slowly squat down towards it, keeping your knees over your ankles. Hold the squat for 10 to 15 seconds and then slowly stand up. Repeat 10 times.

Quadriceps Lift. Sit on a chair or couch with both feet on the floor. With your toes pointing forward, extend one leg while raising your thigh off the chair slightly. Lower your leg back to the ground slowly. Repeat 10 times on each leg.

Side Leg Raises. Stand with your feet hip distance apart, with your hand on a wall or the back of a chair for support. Slowly raise one leg to the side, keeping your hips squared off and your standing leg slightly bent. Hold the lifted leg for three to five seconds then lower slowly. Repeat 20 times on both sides.

Knee Curl. Stand with your feet hip distance apart, with your hand on a wall or the back of a chair for support. Keeping hips squared and toes flexed, kick your heel towards your buttocks as far as you can. Hold for three to five seconds then lower leg slowly to the floor. Repeat on each side 20 times.

Hip Exercises

Bridge. Lie on the floor with your knees bent, feet flat on the floor and arms resting at your side. Pressing down with your feet, lift your hips from the mat and tighten your abdominal muscles. Hold for three to five seconds and then lower slowly to the floor. Repeat 15 times.

Single Leg Bridge. For a more advanced bridge, you may do the above exercise while raising one leg off the ground. Keeping your foot flexed, aim the bottom of the foot towards the ceiling, with your knee straight or slightly bent. Hold for three to five seconds and repeat on each leg 10 times.

Hip Extension. Stand with your feet hip distance apart, with your hand on a wall or the back of a chair for support. Raise one leg backward, about 3-4 inches from the floor while keeping your knee straight. Hold for two to three seconds and then lower slowly to the ground. Repeat on each leg 10 to 20 times.

Leg Circles. Lie on the floor with your knees bent, feet flat on the floor and arms resting at your side. Keeping one foot flexed, extend your leg straight to the ceiling. Slowly draw a circle with the extended leg, starting small and increasing the size as the hip gains flexibility. Complete 10 circles in each direction, then repeat with the other leg.

Be sure to speak with your doctor before starting a new exercise routine. If you experience pain while performing any exercise, stop and consult your doctor.

To learn more about exercising with arthritis:
Flexibility Exercises Help Arthritis Patients
An Introduction to Exercising with Arthritis
Yoga for Arthritis

Sources:

http://inhealth.cnn.com/knocking-out-knee-arthritis/8-smart-exercises-for-knee-arthritis/

http://www.arthritistoday.org/where-it-hurts/hip-pain/treatment/hip-exercise.php