Recommended Exercises

Improve Your Life…
Exercises Can Ease Osteoarthritis Pain

While you may worry that exercising with osteoarthritis (OA) could harm your joints and cause more pain! research shows that people can and should exercise when they have osteoarthritis.

In fact, exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.

  • Exercise maintains the joint’s full range of motion.
  • Exercise strengthens the muscles that support the joint.
  • Strong muscles help the joint absorb shock.
  • Reduces  joint  stiffness
  • Builds flexibility and endurance.
  • Improves your mood and self-esteem.
  • Helps you sleep better.
  • Keeps  weight  under  control.
  • Gives you more energy.

Before you start exercising

  • First, talk to your doctor about the best types of exercise for you.
  • It is best to start slowly.
  • It’s always smart to start your workout with a warm-up. But people with OA may want go one step further to warm their muscles. Taking a warm bath or applying heat packs to joints may be helpful before you work out.

Best exercises for you

Aerobic/endurance exercise  Aerobic exercise strengthen the heart, make the lungs more efficient  reduces fatigue and builds stamina, while   helping control weight by increasing the number of calories the body uses. Examples of this type of exercise includes walking, jogging, bicycling, swimming or using the elliptical machine.

Walking is always a good idea. Free and easy on the joints, it improves circulation, lowers blood pressure and, strengthens the heart. It also lowers the risk of fractures (by stopping or slowing down the loss of bone mass) and tones muscles that support joints.

Strengthening exercises These exercises help maintain and improve muscle strength. Strong muscles can support and protect joints that are affected by arthritis.

Range of motion or flexibility exercises   These exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly can help improve the flexibility in the joints. and maintain your ability to move your joints through the full motion they were designed to achieve.

water exercises. Regular aquatic exercise can help relieve pain and improve daily function in people with hip and knee OA.These are particularly helpful for people just beginning to exercise as well as those who are overweight.
water exercises do not involve swimming, rather they are performed while standing in about shoulder-height water. The water’s buoyancy helps relieve the pressure of your body’s weight on the affected joints (hips and knees in particular), while providing resistance for your muscles to get stronger.

Yoga. Regular yoga can help improve flexibility of the joints, strengthen muscles, and lessen pain. Some yoga positions can add strain to your hips, so if you feel discomfort, ask your instructor for modifications.


1.Knee exercises.

1.Knee exercises.

 Each exercise must be done at least 5 times.

Exercise 1. The legs are extended. Bend the knee, while raising the foot slightly above the floor. Hold this for 5 seconds. Then change the legs.
Exercise 2. Lying on your back, bend your right leg at the knee, grab your thigh with your hand and pull it to your stomach. Extend the knee so that the foot is at a 90 ° angle. The movement is performed correctly if there is tension in the muscles. You should stay in this position for 6-8 seconds. At the same time, they try not to bend the left leg. Change legs
Exercise 3. The straightened leg is raised to a height of 20-30 cm and held in this position for several seconds, then lowered. The same movement is repeated with the other leg. Repeat 20-30 times.


Exercise 4. The exercise is done lying on the right side, the right hand is under the pillow, the left hand rests on the bed. The right leg is bent. The left leg is bent at the knee, brought to the stomach, then pulled back as far as possible. The exercise should be done slowly.
Exercise 5. The position is the same (on the right side). The left leg is bent and the knee rests on the floor. The right leg is extended and lifted off the floor by 25-30 cm
2. Exercises of the hip joint

2. Exercises of the hip joint

Exercise 6. Lying on your back. Both legs are bent at the knee joints to the maximum, the feet do not come off the floor. In this position, the knees are spread apart and brought back again. You need to try to gradually increase the amplitude of movements. The exercise should be repeated 10-15 times.
Exercise 7. Exercise “scissors”: starting position – lying on your back, legs straightened. One leg is torn off the floor and moves from side to side with the maximum possible amplitude. At the same time, they try not to bend the leg at the knee joint. The same is repeated with the other leg. With good training, you can make movements with both legs at the same time. The exercise should be repeated 10 times.
Exercise 8. Lying on your back. The straightened leg is torn off the floor to the maximum possible height, then the leg is lowered. The exercise should be repeated 10 times with each leg.
Exercise 9. Sitting on a chair. You need to try, tilting the body forward, touch the tips of the toes with your hands, then straighten up. The exercise should be repeated 10 times.
Exercise 10. Starting position standing. One leg stands on a low stand (step), with one hand resting on the table. The other leg makes swings back and forth, gradually increasing the amplitude. Later they add side leg movements. The exercise should be repeated 15 times.
3. Back Exercises

3. Back Exercises

Pelvic tilt
Lie on the floor with your knees bent, your feet placed on the floor parallel to each other, and your arms at your sides.
Tighten your lower abdominal muscles, sinking your abdomen downward toward your spine without using your buttock or leg muscles to help you. Your pelvis will tilt slightly during this movement while your low back presses against the floor.
Hold this position for 5 seconds, then relax your muscles.
Do two sets of 10 to 15 repetitions.
Lie on your back on the floor, with knees bent and arms at your sides.
Clench your buttocks and slowly raise them up and away from the floor, until your body is straight from your knees to your shoulders.
Hold the bridge position for 8 to 10 seconds, then slowly lower to starting position.
Do two sets of 10 to 15 repetitions.
Lying march
Lie on your back on the floor, with knees bent and arms your sides.
Tighten your stomach muscles and slowly raise your left leg 3 to 4 inches from the floor. Hold it for a few seconds, then slowly lower it to the floor.
Do the same with the right leg, and continue alternating legs, “marching” for 30 seconds.
Repeat 2 or 3 times.
Start with your hands and knees on the floor and your back straight.
Raise your left leg off the floor and behind you, with your left knee slightly bent and no arch in your back or neck.
Hold for 4 to 6 seconds, then slowly lower to starting position.
Repeat with your right leg.
Repeat 10 to 15 times on each side.
Knee to Chest
Lie on you back with both knees bent.
Slowly bring one knee to your chest until you feel a gentle stretch in your lower spine and hip.
Hold for 5 seconds. Slowly lower.
Perform 10 repetitions on each side, 1 time daily.
Hamstring Stretch
Lie on your back with the leg to be stretched straight with a strap around the bottom of your foot.
Using the strap for support, elevate your leg until you feel a gentle stretch at the back of you knee and thigh.
Hold for up to 30 seconds. Slowly lower.
Perform 3 repetitions on each side, 1 time daily.
Clamshell Exercise
Lie on your side with both knees bent.
Tighten your lower abdominal muscles by pulling in your belly button towards the spine without holding your breath.
Keeping your feet together, slowly lift your top knee up as if your legs are opening like a clamshell.
Do not roll backward. Slowly lower your knee.
Perform 10 repetitions on each side, 1 time daily.


Warm up joints.
Gently squeeze your palm into a fist, while pressing the rest of your fingers with your thumb; hold your hand in this position for 30 to 60 seconds. Unclench your fist, and then spread your fingers so as to maximize the distance between them. Perform this exercise at least 4 times for each palm.

Stretching for “claws”.
Keep your hand in front of you with the palm facing you. Bend all fingers of the hand so that each of them, if possible, can reach the tubercle of the palm at the base of each finger. In this position, the palm will slightly resemble a claw foot. Hold your palm in this position for 30 seconds to 1 minute, then release it smoothly. Perform this exercise at least four times for each arm.

Thumb touching.
Keep your hand straight in front of you with your wrist on a horizontal line. Gently touch first with your index finger, then with your middle, ring and, finally, your little finger to your thumb so that the letter O is formed. Hold the hand in this position with each finger for 30 to 60 seconds. Repeat this stretch at least 4 times for each arm.

Thumb stretch.
Bend your left thumb towards the base of your little finger. Stretch the bottom of your pinky finger with your thumb. If you can’t reach your little finger, stretch your thumb as far as you can. Hold this position for 1-2 seconds, then return your thumb to its original position.
Repeat 10 times. Then do the right hand exercise.

Stretching on the table. Place the edge of your left palm on the table with your thumb up. Bend the other four fingers towards the palm – your hand should be in a position resembling the Latin letter 1. Stay in this position for a few seconds, then return your fingers to their original position. Repeat 10 times for the left arm, then do this exercise for the right arm.

The main rule when doing exercises: do not put stress on the joints through pain! Exercise can help increase the range of motion in the metacarpal and wrist joints and finger joints, which can improve everyday life skills such as using a toothbrush, fork and spoon, and ballpoint pen.

Wrist exercise

Wrist exercise

To exercise your wrist, hold your right arm out with the palm facing down.
With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm.
Hold the position for a few seconds.
Repeat 10 times. Then, do the entire sequence with the left hand.

Remember that in no case should movements be carried out through force and pain! Do not perform movements that cause acute pain in the joint.