This page contains exercises which have been designed in collaboration with wellbeing organisation Oomph!, as part of a programme developed to encourage people with arthritis and other musculoskeletal conditions to become more active.

The below activities are intended to be gentle and should be practised at a comfortable pace. However, if you have any concerns about whether they are suitable for you, please consult a healthcare professional before taking part.

Featured Exercises

Limber Up

This exercise is great for spine and shoulder mobility!

Instructions: Within comfortable limits, reach towards your opposite thigh with one hand, while gently reaching to the side and beside you with the other arm. Alternate both sides for 1-2 minutes.

Featured Exercises

Hip Mobility

This exercise is great for increasing your hip mobility.

Instructions: Within comfortable limits, reach your foot outwards from your midline and back to the middle. Alternate on both sides for 1-2 minutes.

Featured Exercises

Knee Strength

This exercises helps you build knee stability.

Instructions: Within comfortable limits, straighten your knee to your front and place your foot back onto the floor, while you alternate on each side, for 1-2 minutes.

Featured Exercises

Hip Clam SEATED

This exercise helps you with hip stability.

Instructions: Using a band, alternate lateral movements of the thigh. Repeat on the other side.

Featured Exercises

Sit to Stand

This exercise is great for improving your hip, knee and core stability.

Instructions: Within comfortable limits and using your hands to push upwards, stand up from your chair and try to sit down in a controlled manner. Repeat for 1 minute and make a note of how many times you do it.

Choose a few of the activities shown to help you get more mobile.

You might choose two or three activities from a specific body area, or try a selection. These exercises were designed with you in mind, to try conveniently at home or at work. Keep an activity diary to understand what works well for you.