Safe, simple exercises you can do at home

Joint health is a top concern for those with arthritis — making Pilates a great physical fitness option for those with joint pain. Concepts like stabilization, strength and flexibility mean that Pilates is not only a beneficial exercise, but also a safe option for those with limited mobility.

Pilates can be tailored to meet each individual's needs, no matter the age or mobility restrictions. Instead of quick or high-impact movements like tennis or running, Pilates exercises are done slowly and with control. The focus on each exercise is quality over quantity, resulting in muscular endurance and strength, body awareness and increased mobility and coordination.

Here are some beginner Pilates exercises you can do at home, no equipment needed:

Arm Circles. Lie on your back with your knees bent and feet flat on the floor hip distance apart. Reach both arms toward the ceiling, with palms facing in. Draw a large circle with your arms, taking them first back by your ears and then coming around to your hips before ending back in the center where you started. If you feel any pain or discomfort decrease the size of the circle. Repeat 4-6 times and then reverse direction.

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.

The Hundred (modified). Lie on your back. Keeping your knees bent, raise your feet from the ground. Your legs should be in line with your hips the entire time. Hover your hands just off of the mat at your sides and raise your head and shoulders off the floor, keeping your shoulders down and neck relaxed. Inhale slowly for five seconds and then exhale slowly for five seconds while engaging your abdominal muscles. Complete a cycle of 10 full breaths, and then release slowly back to the floor.

Bridge. Lie on the floor with your knees bent, feet flat on the floor and arms resting at your side. Pressing down into 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. To modify this exercise for a more challenging option: As you lift your hips into the air, lift one foot off the ground and raise it to the ceiling. Hold three to five seconds, then lower the raised foot before releasing your hips to the floor.

Saw. Sit up straight and extend your legs in front of you, about shoulder distance apart. Stretch your arms out to the side, with palms facing down. Keeping your arms in a “T” shape slowly twist your torso, aiming your pinky finger to the opposite big toe. Exhale, and reach a little farther, and return to sitting straight. Repeat on each side three to five times. If your hamstrings are tight try sitting on folded towel for a small lift.

There are many gyms and studios that offer Pilates classes, but you don't have to leave your home to reap the benefits. Doing several exercises a day at home may help ease your arthritis pain and restore any lost mobility.

Be sure to speak with your doctor before starting any new exercise program. If you attend a Pilates class, speak with the instructors and let them know what physical limitations you may have. This will ensure that any painful or difficult exercises are modified, making sure you get the most out of your class.

To learn more on this topic:
Knee and Hip Exercises for Arthritis
Flexibility Exercises Help Arthritis Patients
Yoga for Arthritis