3 Arthritis-Friendly Exercises if Deep Squatting or Bending Down Hurts Your Joints

Описание: Struggling to squat or bend all the way down? You’re not alone.

Many people with arthritis find deep squats and bending tough — whether it’s knee pain, stiffness, or fear of making things worse. But here’s the truth ⬇️

✅ These movements (when done right) can actually build strength, improve joint mobility, and help you move better in daily life — like getting up from chairs, climbing stairs, or picking things off the floor.

And the best part?
👉 You don’t need to go all the way down. There are joint-friendly variations that can still give you big results.

Here are 3 great options to get started:

🔹 Sit to Stands
– Start from a higher chair or add cushions for support
– Progress to regular chair height
– Then, try without using your hands or arms crossed over chest
1-3 sets of 8–15 reps

🔹 Supported Mini Squats
– Hold onto a kitchen counter, wall, or sturdy chair
– Focus on a small pain-free range
– Knees stay behind toes, core tight
1-3 sets of 8–15 reps

🔹 Step Ups (or Step Taps)
– Start with low height and support (like a stair or step)
– Try just tapping your toe to the step if needed
– Progress to full step-ups without support
1-3 sets of 8–12 reps each leg

Remember, these exercise might not be suitable for everyone, and that’s okay. Start slow and gentle progressing at your own pace. Don’t hesitate to seek guidance from a healthcare professional.

Make sure to share with others!

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Not medical advice, perform at own risk