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Fitness expert Rosalie Brown joins us at DR-HO'S, to demonstrate five simple at-home exercises you can engage in to help alleviate arthritis in the knees. These exercises are gentle on the joints and can be performed without any workout equipment. Watch the video or read the transcription below to see the step-by-step exercises.

5 At-Home Knee Exercises for Arthritis - Video Transcription

Kathe: Hi everyone. Welcome back to DR HO's healthy living blog. Today we are joined by our favourite fitness expert, Rosalie Brown and Rosalie's gonna talk to us a bit today about our knees and arthritis and some exercises we can do to help with that.

Rosalie Brown:  I'm so happy to be here to be able to do that. So many of us think exercise has to be hard to be effective but it doesn't.

Half Squats - 3 Sets of 8 Reps

Gentle, low impact exercises are actually great for the knees, increasing blood flow and circulation. A good walking program, walking at your own pace. But don't be afraid of squats. Even a half squat.

I've got my chair for a little bit of stability and I just want you to bend your knees and then squeeze up. I want you to put your mind into your muscle. I'm keeping my toes light as I'm bending down and squeezing my gluts hard, pressing through and extending through the front of the hips.

I want you to aim for eight reps of these gentle half squats. Lets do three more together. Big hard squeeze. Two more, again the chair's there for stability if you'd like to release, even better. One more and I want you to hold this one and squeeze for eight, seven, six, five, four, three, two and one.

Half Squat Balance - 8 Reps Each Leg

For our second exercise that helps our knees feel better, we're gonna do that half squat but this time we're going to balance. So we're going to go down into that half squat, lift a leg, place it back down and come up again. Other side. Half squat, lift your leg, come up and stand up again. Drop it, lift it, drop it, squeeze it.

Squat position, extend that leg, place it down, come back up. This is also going to help you
with a with a bit of balance and stability. Again, you've got your chair right beside you to help you out. So it's a half squat with that knee extension, half squat, knee extension. Aim for eight reps of each leg, and I know you're really gonna feel that in through the quadriceps, hamstrings and gluts.

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Straight Leg Extensions - 8 Reps Each Leg

Our third exercise, you can do anywhere in the comfort of your own bed, lying down on your yoga mat, lifting your leg by squeezing the top of your thigh into a comfortable position and then lowering it back down.

So we're going to do alternating straight leg extensions. When you squeeze the muscle
on the front of your thigh, that's gonna really help you engage the muscle and again, increase blood flow and circulation through the knee.

I'd like you to aim for eight reps on each leg and as you do these reps, be mindful of pressing your shoulder blades down equally into your surface as well as your buttocks, hips and thighs. You can also alternate a pointed toe position or a flexed toe position.

Knee Hugs - 8 Reps Each Leg

Exercise number four is hugging your knee towards your chest. Now I want you to work in a comfortable range of motion. Just start by little hugs towards your chest. As you're doing that, press your shoulder blades down equally, again, nice smooth movements.

Let's aim for eight repetitions on each knee and then once you've done your eight repetitions, I just want you to hold that knee in place for an additional stretch. So you're gonna hold it, gentle pressure. Again, modify according to your knees, release and then again, stretch out on the other leg. So eight repetitions and then a gentle stretch. Hold, count for eight at the end of each rep.

Knee Slides - 8 Reps Each Leg

Our last exercise, knee slides are a great exercise for your knees. Again I want you to be mindful of the range of motion. I want you to sit tall, engage your core, press your buttocks equally down into the mat or floor surface and then slide your leg up and then slide that leg down.

Slide the other leg up, and then slide that leg down. Again we want to start with some nice movement. Movement is a great way to warm up the body, lubricate at the joints. I want you to aim for eight reps each and then on your last rep of each leg, I want you to just hold it and feel that nice stretch, being mindful of a nice tall posture.

Again, movement is medicine for the body.


Kathe: Rosalie, thank you so much for showing us those five amazing exercises that are
gentle, stretching exercises for those of us who suffer from arthritis in our knees. And any last-minute tips?

Rosalie Brown: Yes, remember movement is medicine. Move that body every
single day and feel better.

Kathe: All right, we'll see you next time.

Get More Arthritis Content From DR-HO'S Living Pain-Free Blog:

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  2. Arthritis: This is Everything You Need To Know
  3. Arthritis Diet: Is There an Anti-Inflammatory Diet?
  4. Tips & Tricks for At-Home Arthritis Pain Management
  5. 3 Reasons Why People With Arthritis Should Try Supplements
  6. Arthritis Symptoms: What are the Common Symptoms?
  7. Arthritis Management: How Can I Relieve Arthritis Pain At Home?
  8. How to Quickly Ease Arthritis in the Knees 
  9. 5 Simple Hand Exercises to Help Joint Pain and Arthritis
  10. TENS Placement Chart for Arthritis
  11. Arthritis Exercises: What Are The Best Exercises For Arthritis?
  12. A Guide to Living With Rheumatoid Arthritis
  13. 7 Foods to Help Curb Arthritis Pain
  14. Can Supplements Really Help with Arthritis Pain?
  15. At Home Exercises for Arthritis Sufferers
  16. Is it Okay to Workout with Arthritis?
  17. 7 Simple Ways to Help Prevent Arthritis at Home
  18. The Ultimate Diet for Joint Pain and Arthritis Sufferers
  19. How to Quickly Ease Arthritis in the Knees
  20. 3 Reasons Why People With Arthritis Should Try Joint Supplements
  21. Which Foods Make Arthritis Worse?

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