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Oxford University Hospitals NHS Foundation Trust
OxPARC

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Video library

Freedom to move

There are so many ways to get the heart pumping and the lungs puffing and here are a few fun alternatives. The key is to find something that you find enjoyable and introduces you to a group of friends who make you want to go back each week. After all, exercise is vital to making muscles stronger and fitter to protect and support joints in arthritis. Exercise does not damage joints and it's not all about football, the gym and losing your cool.

For more options and what is available near you, please see the teenagers' sport and exercise section.

Library of home exercises

Home exercises recommended by our physios help to restore muscle and joint balance and so alleviate pain and disability. The videos below should help you to do them correctly so that you receive the maximum benefit.

Tips for exercises

Think creatively on how to fit exercises in to daily life. We know this is difficult but for instance exercises can be done while brushing teeth, watching TV or when you need a break from texting.

Tips for stretching exercises (calf stretch, hip flexor stretch, quad stretch)

  1. A good stretch is uncomfortable.
  2. Repeat each stretch (for each limb) three times holding for 30 seconds.

Tips for strengthening exercises (heel raises, clam, wall slides, bridging, single knee bends)

  1. All strengthening exercises should be slow and controlled, not jerky or fast.
  2. Begin with ten repetitions and increase by two to three reps every day or two to a maximum set of 30. Then start an extra set or reps building up to 30 and then a third set of 30 for each limb each time.
  3. Remember to breathe normally and try to smile.
  4. Try to do each exercise five times per week and if possible twice a day