Joint‑Specific Workouts
Gentle routines to strengthen your joints, move with more confidence, and stay as active as possible — without pushing into sharp pain.
Who these workouts are for
These sessions are for people whose joints feel stiff, weak, or sensitive — especially older adults who want to keep walking, lifting, and playing with family for many years.
Each page focuses on one joint at a time (like knees, shoulders, or ankles) and gives you simple, follow‑along exercises you can do at home or in a gym.
These workouts are general exercise education, not medical care. If you have a recent injury, surgery, or worrying symptoms, talk with your doctor or physical therapist before starting.
How to use these workouts
- Pick the joint that bothers you the most and start there.
- Do that joint‑specific workout 2–3 times per week, with a day of rest in between when you can.
- Most movements use 2–3 sets of 8–12 slow, controlled reps (or 30–60 second holds).
- Never push into sharp, burning, or electric‑type pain. If something hurts, make the motion smaller or pick the easier version.
- If two sessions in a row feel easy, you can gently increase the difficulty next time (a little more range, a few more seconds, or a slightly harder option).
Choose your joint‑specific workout
Click the joint you want to work on. Each page will walk you through a full session for that area, plus easier and harder versions when you’re ready to adjust.