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At Home Exercises for Arthritis Sufferers

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An Easy, Effective, & Fun Workout

DR-HO'S teamed up with Rosalie Brown, the fitness expert and personality behind Rosalie Brown Fitness Club, to learn a few amazing workouts for pain-sufferers. This program includes a daily warm up and strength training. Get started by watching the video and follow along to the written workouts below.

Warm Up Exercises for Arthritis

Always start your body with a little cardiovascular activity to get the blood pumping, the heart beating, and the oxygen flowing throughout the body. The muscles should be warmed up before they begin stretching or strength training to prevent injury.

1. March In Place

Time for a warm up. March in place to get your body ready.Dynamic moving lubricates the joints by increasing circulation and is more beneficial than stretching before a workout.

Duration: 8 reps, 3 sets

2. Wide March

Continue your workout by widening the legs and marching. This is a small adjustment but can wake up different muscles before engaging them further. Alternate your sets from the march in place to the wide march.

Duration: 8 reps, 3 sets

3. Side Step

Keep up with your movements and stay coordinated as you transition from the regular march to the side step. This movement increases the oxygen uptake to your body. Oxygen is energizing for the body and will help you feel better fast.

Duration: 8 reps, 3 sets

4. Hamstring Curl

You can begin raising your legs behind you in a hamstring curl to continue the warm up. Go at your own pace, especially if you experience arthritis in your knees.

Duration: 8 reps, 3 sets

5. The Combination

Put together all of the above steps to create the ultimate cardio workout. March 4 times, wide march 4 times, side step 4 times, and finally hamstring curl 4 times. Once you have completely one circuit, continue the entire thing again. Do this 8-10 times depending on your cardio level.

Duration: 8 reps, 3 sets

Strength Training Exercises for Arthritis

After you have completed your warm up, it's time to engage in basic strength training exercises that can help tone the muscles and reduce pain. High rep, low weight training is most beneficial for pain sufferers.

1. Bicep Curls

Find two water bottles or soup can and grasp one in each hand. Begin curling your arms upward and squeezing your bicep as you do so. Release. Continue at a comfortable pace.

Duration: 8 reps, 3 sets

2. Hammer Curl

Continue the bicep curl you are engaging in and turn the thumbs upward on the service of the light weights. Keep curling at the same rhythm.

Duration: 8 reps, 3 sets

3. Hammer Shoulder Press

After completing one hammer curl, reach your arms upwards above you shoulders and bring them back down to your sides. Keep this movement up by alternating between the classic hammer curl and shoulder press periodically.

Duration: 8 reps, 3 sets

4. Shoulder Press

After you complete your previous sets, maintain your arms in the overhead position and transition naturally into a classic shoulder press. Repeat this motion for another 3 sets of 8.

Duration: 8 reps, 3 sets

5. The Combination

Let's bring it all together! Engage in 2-4 of each workout and move on to the next in a full circuit. Complete three of these circuits in total.

Duration: 8 reps, 3 sets

Get More Information About Arthritis

If you're an arthritis sufferer and are seeking more information on your condition, symptoms, and possible treatments, check out the Arthritis Page. We hope you enjoy these easy exercises for arthritis and continue making strides toward living a pain-free life!

exercises for arthritis

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