TOP TARGETED EXERCISES

VERSUS Arthritis offers a free online programme, Let’s Move with Leon, to help people with OA get working out safely. Try some of these recommended exercises.

Ankle rotation

Move your ankle around slowly in a circle. Do this 10 times one way, then repeat in the opposite direction.

Shoulder stretch

Squeeze your shoulder blades back and together – hold for five seconds. Pull your shoulder blades downward and hold for five seconds. Relax and repeat 10 times.

Elbow bend

Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds. Repeat 10 times. This exercise can also be done with a light weight.

Head tilt (for the neck)

Sit down for this exercise to help you balance. Tilt your head down towards your shoulder, leading with your ear. Gently tense your neck muscles and hold for five seconds. Return your head to the centre and repeat on the opposite side. Repeat five times on each side.

Towel pick-up (for the toes)

Sit down with a towel on the floor in front of you. Keeping your heel on the ground, pick up the towel by scrunching it between your toes. Repeat 10 to 20 times. As you improve, add a small weight, such as a tin of beans, to the towel.

Straight leg raise (for the knees)

Sit back in your chair, with a straight back. Straighten and raise one of your legs. Hold for a slow count to 10, then slowly lower your leg. Repeat 10 times with each leg.

Pelvic tilt (for the back)

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for five seconds. Repeat five times.

Hip abduction

Stand with one hand resting on the back of a chair or a work surface for support. Lift your leg straight up to the side. Hold for five seconds and then slowly lower your leg. Try to keep your body straight throughout. Repeat five times on each side. You can also do this exercise lying sideways.

Finger strengthening

Begin with the palm of your hand on a tissue or towel on a table, fingers apart. Pull your fingers together by pressing your hand down into the table and bunching up the towel between your fingers. Repeat.

Wrist turn

Bend your elbow to 90 degrees with your palm facing down. Rotate your forearm, so that your palm faces up and then down. You can stand or sit to do this.