The struggle of arthritis often feels like an invisible load weighing you down. Stiff joints, constant aches, and limited movement often make even the simplest tasks like climbing stairs or holding a cup of tea feel challenging. While medication and rest can help, they’re not the only answers. Gentle physiotherapy exercises can ease stiffness, strengthen muscles, and bring back confidence in your daily activities.
In this guide, we’ll share some of the best physiotherapy exercises for arthritis, explain how to do them safely, and show why they really work. These are simple, practical moves you can practice at home to make life smoother and more active.
What is Arthritis and Why Exercise Matters
The struggle of arthritis often feels like an invisible load weighing you down. Stiff joints, constant aches, and limited movement often make even the simplest tasks like climbing stairs or holding a cup of tea feel challenging. While medication and rest can help, they’re not the only answers. Gentle physiotherapy exercises can ease stiffness, strengthen muscles, and bring back confidence in your daily activities.
In this guide, we’ll share some of the best physiotherapy exercises for arthritis, explain how to do them safely, and show why they really work. These are simple, practical moves you can practice at home to make life smoother and more active.
Safety First: Guidelines Before You Begin Arthritis treatment
Before starting an exercise routine, keep these safety tips in mind:
- Check with your physiotherapist or doctor – They can recommend the best exercises for your condition.
- Warm up first – Even 5 minutes of gentle walking or slow marching in place helps prepare your joints.
- Move gently – Mild discomfort is okay, but stop if you feel sharp or severe pain.
- Use heat or ice if needed – Heat can loosen stiff joints before exercise; ice can reduce swelling after.
- Start slow and build up – A few minutes a day is better than doing too much and flaring up pain.
Physiotherapy Exercises for Arthritis
Here are some of the most recommended exercises to improve mobility, build strength, and ease joint pain. These are low-impact and safe for most people.
1. Flexibility and Stretching Exercises
Flexibility exercises help reduce stiffness and keep your joints moving through their full range.
Child’s Pose (Yoga Stretch)
- Kneel on the floor, sit back on your heels, stretch your arms forward, and lower your forehead toward the floor.
- Hold 30 seconds and breathe deeply.
- Great for your back, hips, and shoulders.
Knee-to-Chest Stretch
- Lie flat on your back, slowly pull one knee toward your chest, and hold the position.
- Keep the other leg straight or bent, whichever is comfortable.
- Switch sides. This relieves lower back and hip stiffness.
Neck Rotations
- Sit or stand tall.
- Slowly turn your head to the right, hold a few seconds, then to the left.
Repeat 5–10 times to relieve neck tension.
2. Strengthening Exercises
Stronger muscles mean less stress on your joints. Aim to do strength exercises 2-3 times a week.
Door Presses (Isometric Shoulder Strength)
- Stand in a doorway.
- Place your hand or forearm against the doorframe and press gently, holding for 5 seconds.
- Repeat on both sides to build shoulder support.
Modified Lunges
- Step one foot forward, keeping your front knee above your ankle.
- Use a chair or wall for support if needed.
- Strengthens hips, knees, and thighs.
Step-Ups
- Use a low stair step.
- Step up with one foot, then the other, and step back down.
Builds leg strength and improves balance.
3. Hand and Finger Mobility
If arthritis affects your hands, these are simple and effective.
Knuckle Bends
- Start with fingers straight.
- Bend the middle and end joints, keeping knuckles straight.
- Straighten again. Repeat 5–10 times.
Finger Bends
- Bend one finger at a time toward your palm, hold briefly, then straighten.
- Improves joint flexibility.
Gentle Fist Stretch
- Slowly make a fist (not too tight), then open your hand and stretch your fingers wide.
Repeat several times.
4. Low-Impact Aerobic Exercise
Aerobic exercise helps maintain a healthy weight and keeps your joints from becoming too stiff.
- Walking: Even 10-15 minutes a day can make a big difference.
- Cycling: A stationary bike is a great low-impact option for knees and hips.
- Swimming or Water Exercise: Water supports your body and makes movement easier.
- Tai Chi or Gentle Yoga: Improves balance, flexibility, and strength in a calm, mindful way.
Tips to Make Your Arthritis Treatment Effective
Many people with arthritis struggle with staying consistent. Here are a few tips to make exercise part of your routine:
- Choose your best time of day – Some people feel looser after a warm shower, others in the evening.
- Break it into short sessions – 10 minutes in the morning, 10 at night still counts.
- Use supports – Chairs, walls, cushions, or elastic bands can make movements safer.
- Track your progress – A simple journal can help you see improvements over time.
- Listen to your body – Adjust intensity on days when pain or swelling is worse.
When to Pause or Seek Professional Help
It’s normal to feel a little sore when starting a new routine, but stop and check with a professional if you notice:
- Severe or sharp pain during or after exercise
- Significant swelling or redness in a joint
- Pain that lasts more than 48 hours after exercise
Feeling faint, dizzy, or unusually tired
Sample Beginner Routine
| Day | Warm-up (5 min) | Main Exercise (10–15 min) | Cool-down (5 min) |
| Mon | Gentle walk | Step-ups + Hand stretches | Child’s Pose + Neck Rotations |
| Wed | Stationary cycling | Door Presses + Modified Lunges | Knee-to-Chest Stretch |
| Fri | Water exercise or short walk | Strengthening + Finger Bends | Gentle Fist Stretch |
Conclusion
Arthritis may be a lifelong condition, but it doesn’t have to control your life. Regular physiotherapy-based exercises can help reduce pain, improve flexibility, and give you more freedom to do the things you love. The key is to start gently, be consistent, and listen to your body.
If you’re in Surrey, BC, and want professional support, Khalsa Physiotherapy Clinic can help create a safe, personalized exercise plan that works for your lifestyle and joint health goals. Taking that first step could be the beginning of a more active, pain-free future.
Frequently Asked Questions (FAQs)
The best physiotherapy exercises for lower back arthritis include pelvic tilts, gentle back stretches, and knee-to-chest movements. These exercises help make your back stronger and reduce stiffness. Regular sessions with a physiotherapist can also improve your posture and help you move more comfortably without pain.
If you have knee arthritis, physiotherapy exercises like straight leg raises, heel slides, and wall squats can help reduce pain and stiffness. These moves strengthen the muscles around your knees, improve flexibility, and make daily movements like walking or climbing stairs easier.
Yes, physiotherapy can make a big difference for people with arthritis. It helps reduce joint pain, improve movement, and build muscle strength. A physiotherapist in Surrey,BC can design a safe, easy-to-follow plan that helps protect your joints and keeps you active.
For shoulder arthritis, gentle range-of-motion exercises like pendulum swings, wall walks, and shoulder rolls are very effective. These help keep your shoulder flexible, reduce stiffness, and make it easier to lift or reach without pain. Regular physiotherapy also prevents the joint from becoming too tight over time.
Along with doing your physiotherapy exercises, you can manage arthritis pain at home by staying active, eating anti-inflammatory foods, using heat or ice therapy, and maintaining a healthy weight. Avoid sitting for long hours and choose low-impact activities like walking, swimming, or yoga to stay flexible and pain-free.
