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Guided Movement: Arthritis Fitness Plan

This joint-friendly fitness program is designed to support individuals managing arthritis through structured, low-impact movement. Whether you’re newly diagnosed or working through long-term symptoms, this program focuses on gentle strength building, mobility, and functional support — all tailored to reduce stiffness and promote daily comfort.

Built on clinically supported strategies from leading arthritis and physical therapy organizations, each workout guides you through safe, progressive exercises that prioritize joint care without strain or overexertion.

What This Planner Includes:

3 Levels of difficulty: Beginner, Intermediate, and Advanced — each with 6 fully structured workouts

Exercises that promote joint circulation, reduce stiffness, and improve muscular support

Low-impact movements to build strength, balance, and confidence without high joint load

Flexibility and breathwork elements to support recovery and nervous system regulation

Based on clinical guidelines from the Arthritis Foundation, APTA, NASM, and Mayo Clinic

Ideal for home use, rehab support, or as an adjunct to professional physical therapy

Arthritis Relief & Joint-Friendly Fitness Plan

Arthritis Relief & Joint-Friendly Fitness Plan

Beginner Level

Workout 1: Mobility Reset & Circulation Boost

  • Seated Shoulder Rolls – 2 sets x 10 forward + 10 backward
  • Ankle Pumps (Seated or Supine) – 2 sets x 15
  • Seated Marching (Low & Slow) – 2 sets x 10 per leg
  • Wrist Circles – 2 sets x 10 each direction
  • Wall Chest Opener Stretch – 2 sets x 30 sec
  • Diaphragmatic Breathing with Arm Raise – 2 rounds x 4 deep breaths

Workout 2: Lower Body Strength & Joint Support

  • Sit-to-Stand (Chair Height, Support as Needed) – 2 sets x 5
  • Heel Slides (Seated or Supine) – 2 sets x 8 per leg
  • Wall Calf Raises (Supportive Surface) – 2 sets x 10
  • Standing Hip Abduction (Chair Support) – 2 sets x 6 per leg
  • Seated Knee Extensions (No Weight) – 2 sets x 8 per leg
  • Hamstring Stretch (Seated or Standing) – 2 sets x 30 sec per leg

Workout 3: Upper Body Mobility & Gentle Strength

  • Wall Angels (Bent Elbows) – 2 sets x 8
  • Isometric Bicep Hold (Squeeze Pillow/Light Ball) – 2 sets x 5 sec holds
  • Wall Push-Offs (Incline Press Position) – 2 sets x 8
  • Finger Extensions & Clenches – 2 sets x 10
  • Seated Arm Reaches (Overhead or Forward) – 2 sets x 6
  • Breathing Reset + Wrist Rolls – 2 rounds x 4 breaths + 10 circles each way

Workout 4: Functional Movement & Step Confidence

  • Seated Side Reaches – 2 sets x 6 per side
  • Chair Scoot Forward + Sit Tall – 2 sets x 5
  • Toe Taps Forward & Side (Seated) – 2 sets x 10 per leg
  • Wall Marching (Assisted) – 2 sets x 10
  • Sit-to-Stand with Pause – 2 sets x 5
  • Seated Neck Circles + Relaxed Breathing – 2 sets x 4 each way

Workout 5: Spine, Hips & Core Awareness

  • Seated Pelvic Rock (Anterior/Posterior Tilt) – 2 sets x 8
  • Seated Knee Squeeze (Towel or Ball) – 2 sets x 5 sec holds
  • Wall Glute Squeeze (Standing) – 2 sets x 8
  • Chair Shoulder Blade Pinch – 2 sets x 6
  • Standing Mini Squat with Chair Support – 2 sets x 5
  • Supine or Seated Diaphragmatic Breathing – 2 rounds x 4 breaths

Workout 6: Light Full-Body Integration

  • Seated Arm & Leg Raise (Diagonal) – 2 sets x 5 per side
  • Standing Heel-Toe Rock (Chair Nearby) – 2 sets x 10
  • Shoulder Circles with Elbow Tuck – 2 sets x 8
  • Step-Touch at Wall or Chair – 2 sets x 6
  • Calf Stretch at Wall or Chair – 2 sets x 30 sec per leg
  • Wrist Mobility + Final Breathing Reset – 2 sets x 10 + 4 calm breaths

Intermediate Level

Workout 1: Lower Body Strength & Stability

  • Sit-to-Stand with Mini Pause – 3 sets x 6
  • Wall Squat Hold (Shallow Range) – 2 sets x 10 sec
  • Standing Hip Abduction (Chair or Band Support) – 2 sets x 8 per leg
  • Calf Raises with Wall Touch – 2 sets x 10
  • Heel Slides (Supine or Standing Wall Support) – 2 sets x 10 per leg
  • Seated Hamstring Stretch + Diaphragmatic Exhale – 2 sets x 30 sec + 4 breaths

Workout 2: Functional Balance & Gait Control

  • Step-Touch to Side (Chair Supported) – 2 sets x 8 per direction
  • Forward Step + Return – 2 sets x 6 per leg
  • March in Place (Wall Support) – 2 sets x 10–15 sec
  • Tandem Stance Hold (Wall/Chair) – 2 sets x 15 sec
  • Toe Raises with Arm Support – 2 sets x 8
  • Calf & Plantar Fascia Stretch – 2 sets x 30 sec per side

Workout 3: Upper Body Strength & Joint Control

  • Wall Push-Offs (Incline Press) – 2–3 sets x 10
  • Band Pull-Apart or Pillow Press – 2 sets x 6 reps / 5 sec holds
  • Seated or Standing Arm Circles – 2 sets x 10 each direction
  • Resistance Band Bicep Curl (Low Load) – 2 sets x 8
  • Overhead Reach (Wall or Chair Support) – 2 sets x 6
  • Seated Wrist Mobility + Hand Clenches – 2 sets x 10 each

Workout 4: Step Patterns & Transitions

  • Step Forward + Diagonal Reach (Chair Support) – 2 sets x 6 per side
  • Seated to Standing Reach – 2 sets x 6
  • Lateral Step + Pause – 2 sets x 6
  • Narrow-Base Stand with Arm Raises – 2 sets x 8
  • Standing Heel Slide (Controlled) – 2 sets x 8 per leg
  • Supported Seated Neck Stretch + Reset Breathing – 2 sets x 30 sec + 4 breaths

Workout 5: Core Engagement & Pelvic Control

  • Seated Knee Squeeze (Ball or Towel) – 2 sets x 5 sec holds
  • Wall Glute Squeeze + Shoulder Blade Set – 2 sets x 6
  • Chair Lean Back + Return (Ab Tilt) – 2 sets x 6
  • Side Step with Mini Squat (Support) – 2 sets x 6
  • Standing Knee Raise (Chair Support) – 2 sets x 6 per leg
  • Seated Twist + Breath Reset – 2 sets x 4 twists + 4 calm breaths

Workout 6: Total Body Mobility & Control

  • Chair-Assisted Wall Sit – 2 sets x 15 sec
  • March in Place with Arm Reach – 2 sets x 8–10 steps
  • Band Row or Seated Scapular Retraction – 2 sets x 8
  • Arm Reach Across Body + Overhead – 2 sets x 5 per direction
  • Hip Flexor Stretch + Ankle Circles – 2 sets x 30 sec stretch + 10 circles
  • Wrist & Neck Reset + Final Breathing – 2 rounds x 4 breaths

Advanced Level

Workout 1: Lower Body Strength & Control

  • Sit-to-Stand with Controlled Descent – 3 sets x 6
  • Wall Squat Hold + Calf Raise – 2 sets x 5 (hold 5 sec each)
  • Lateral Step + Band Pull (Opposite Arm) – 2 sets x 6 per side
  • Step-Up to Low Platform (Chair Nearby) – 2 sets x 5 per leg
  • Standing Leg Curl with Band (Optional) – 2 sets x 8 per leg
  • Hamstring Stretch + Deep Breathing – 2 sets x 30 sec + 4 breaths

Workout 2: Directional Balance & Gait Challenge

  • Forward Step + Arm Reach (Dynamic) – 2 sets x 6 per side
  • Tandem Walk (Wall or Rail Nearby) – 2 sets x 6 steps
  • Step Over Object or Line (Low Height) – 2 sets x 6
  • Narrow Base Marching – 2 sets x 10 steps
  • Diagonal Reach in Half-Squat Position – 2 sets x 6
  • Calf Stretch + Neck Reset – 2 sets x 30 sec + 4 gentle turns

Workout 3: Upper Body Load Tolerance

  • Resistance Band Row (Anchor Secure) – 3 sets x 8
  • Wall Push-Up with Tempo (2 sec down, 1 up) – 2 sets x 6
  • Overhead Press (Band or Light Dumbbells) – 2 sets x 8
  • Seated Shoulder External Rotation – 2 sets x 6 each arm
  • Finger Squeeze + Band Extension – 2 sets x 8
  • Wrist Roll + Shoulder Shrug Reset – 2 sets x 10 each

Workout 4: Core Integration & Control

  • Chair Lean Back + Side Twist (Controlled) – 2 sets x 6
  • Standing Knee Drive with Arm Reach – 2 sets x 5 per leg
  • Wall Glute Squeeze with Heel Raise – 2 sets x 8
  • Bird-Dog (Wall or Tabletop Support) – 2 sets x 6 per side
  • Wall Sit with Shoulder Blade Retraction – 2 sets x 10 sec hold
  • Seated Breath Reset + Arm Sweep – 2 rounds x 4 breaths

Workout 5: Movement Confidence & Endurance

  • Step-Touch + Reach Sequence – 2 sets x 8 per side
  • Functional Object Pick-Up (From Elevated Surface) – 2 sets x 6
  • Marching with Arm Cross Pattern – 2 sets x 10 steps
  • Wall Push + Band Row Combo – 2 sets x 6
  • Chair Squat with Pause – 2 sets x 5
  • Calf Stretch + Final Diaphragmatic Breathing – 2 sets x 30 sec + 4 calm breaths

Workout 6: Dynamic Integration & Recovery

  • Seated to Standing Diagonal Reach – 2 sets x 6 per side
  • Step-Back Lunge (Shallow, Support Nearby) – 2 sets x 5 per leg
  • Band Chest Press (Incline Wall or Anchor) – 2 sets x 6
  • Chair Heel-Tap Combo + Arm Lift – 2 sets x 6 per leg
  • Neck Roll + Wrist Mobility Sequence – 2 sets x 10
  • Long Exhale + Light Shoulder Stretch – 2 rounds x 4 breaths + 30 sec hold