Twenty Exercises for Arthritis Management (or TEAM), which was reviewed and approved by
member sports medicine physicians of AOSSM, is a 40-minute, low-impact workout that is
invigorating and fun. With the help of a few household items such as a chair and a towel,
these stretches can help you manage your arthritis pain and improve your quality of life.
Before you begin the exercises, remember:
- Proper warm-up is key to avoiding injury. Be sure to walk in place for at least five minutes
to increase your heart rate before beginning the following stretching and resistance exercises.
- As always, you should consult your physician before beginning any exercise program.
- If at any point during this exercise program you experience shortness of breath, feel
light-headed or faint, or have pain or tightness in your chest, stop the exercises
immediately and consult a physician.
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| Note: Click on the pictures to view a brief video demonstration of each step. |
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Shoulder Stretch
Interlace fingers so palms face outward. Slowly lift arms above heard, pushing upward
(stretch will be felt in arms, shoulders, and upper back). Hold for 10 seconds.
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Arm Stretch
Gently Pull right elbow across the chest toward the opposite shoulder. Hold for 10 seconds.
Repeat with left arm. |
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Knee Chest Stretch
Lay with back flat against mat, pull right knee towards chest, keeping back of head on the
floor. Hold for 20-30 seconds. Repeat with left knee. |
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Calf/Achilles Stretch
Hold chair with both hands, place right leg in front of left, bending the right knee while
keeping left leg straight. Lower hips downward while continuing to slightly bend right knee.
Keep back straight and back foot toe facing straight ahead, keeping heel down. Repeat stretch
on other side. |
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Hamstring Stretch
Sit on mat and stretch both legs out in front of you. Grab towel at each end, placing it around
the arches of your feet. Using straight arms, pull upper body down gently to stretch behind the
legs. Hold for 30 seconds. |
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Quad Stretch
Hold chair with right hand while standing with weight on left foot. Hold top of right foot with
left hand. Gently pull right heel toward buttocks. Hold for 30 seconds.Repeat stretch on other side. |
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Modified Squat
Stand in front of chair facing forward. Place feet hip-width apart, toes pointed out slightly,
weight evenly distributed. With shoulders back, cross arms over chest, and lean forward slightly
from the hips, keeping back straight and abs tightened. Bending at the hip, slowly lower buttocks
toward chair. Pause, then push up from the chair using the same body positioning; be sure not to
lock knees. Repeat 8 to 12 times, resting for 30 to 60 seconds between sets. |
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Squat and Side Lift
With chair on right side for balance, stand with feet shoulder-width apart. Bend slowly at the
knees and hips, and squat back as though sitting in a chair; stop when thighs are parallel to
floor. Keep back flat, not allowing knees to extend past toes. Pause, then push up, lifting left
leg off floor and to the side while beginning to stand. Pause then return to starting position.
Repeat 8 to 12 times on each leg. Rest for 30 to 60 seconds and repeat. |
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Knee Flexion
Stand up straight with head in line with spine, legs hip-width apart, and knees slightly bent
while placing hands on back of chair for balance. Maintaining good posture, raise left heel
toward buttocks until your calf is parallel to the floor. Make sure to keep thighs parallel to
each other. Pause for 1 second. Lower left leg to the ground. Complete 10 to 12 repetitions on
one side and then repeat on the other. Rest for 30 seconds and repeat. |
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Knee Extension
Sit on chair with back and hips against the chair back. Extend left leg out as straight as
possible, pausing for 1 second when leg is parallel to the floor. Lower left leg back to
starting position. Complete 10 to 12 repetitions on each side and rest for 30 seconds. Repeat. |
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Calf Raises
Stand about one foot behind the back of the chair with feet hip-width apart and knees slightly
bent. Keep back straight, head in line with spine, and shoulders back. Using chair for balance,
raise heels off floor, pushing straight up onto balls of feet. Pause 1 second, then slowly flower
heels to starting position. Complete 10 to 12 repetitions, rest for 30 seconds, and repeat. |
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Shoulder Rotation
Sit in chair with elbows bent at side, placing Theraband around wrists. Keeping elbows at
side, spread forearms comfortably apart. Complete two sets of 10, resting for 30 to 60 seconds
between sets. |
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Ab Curl
With knees bent, feet and back on floor, hold ball in both hands, letting weight rest lightly on
chest; keep elbows out to the side. In one move, contract chest muscles and straighten arms,
pushing ball up above chest. At the same time, contract ab muscles, lifting head and shoulders
off floor about 30 degrees. Hold for a second, lower ball down to the body while lowering head
and shoulders to floor. Complete two sets of 8 to 10 lifts, resting for 30 to 60 seconds between sets. |
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Abdominal Crunches
Lie on mat, knees best, feet flat on floor. Cross arms in front of chest and lift back off the
mat (about 1 inch) while exhaling. Return to floor while inhaling. Complete two sets of 10,
resting for 30 to 60 seconds between sets. |
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Elongation Stretch
Lay with your back flat against the mat, extending both arms and legs. Reach as far as is
comfortable; point toes and extend fingers. Hold for 5 seconds. |
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Elongation Diagonal
Turn on left side. Point toes of left foot and extend right arm, stretching lengthwise as far
as is comfortable. Hold for 5 seconds. Repeat on right side. Repeat Elongation Stretch. |