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Where Does It Hurt?

Back & Neck

The spine runs from the back of the neck to the lower back and can be painful and stiff from problems such as arthritis and muscle stress.

Shoulders

These ball-and-socket joints move in almost all directions. Shoulders are prone to arthritis injury and fracture.

Elbows

Elbows can be affected by arthritis and repetitive use that can mean ongoing pain and stiffness.

Hips

These ball-and-socket joints move in almost all directions. Arthritis and osteoporosis can mean pain, stiffness or fracture.

Wrists, Hands & Fingers

Wrist, hand and finger joints are among the most important joints for performing daily activities.

Knees

The largest joints in the body, like the knees, are vulnerable to injury and arthritis.

Ankles

The ankle is a complex joint with many moving parts, making it vulnerable to injury and arthritis.

Foot, Heel & Toe

As the foundation of the body, feet bear the brunt of the weight. Arthritis and impact-related injuries are common in feet.

Lookup by Body Part

  • Just click on the body part that’s in pain
  • Learn about this body part, what can go wrong, and how to care for it
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Newsletters

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Get the practical information you need to live better with arthritis delivered straight to your inbox!

Arthritis Today

How to reduce pain, find the right treatments and live better with arthritis. [Bi-weekly]

Fitness + Nutrition

Get weight-loss tips, arthritis-friendly recipes and ways to exercise safely. [Bi-weekly]

Mind, Body, Spirit

Find arthritis care tips, inspirational stories and Arthritis Foundation news. [Monthly]

RA Insider

Beyond the basics of rheumatoid arthritis: research, news and treatment. [Monthly]

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Newsletters

widg-newsletter-laptop

Get the practical information you need to live better with arthritis delivered straight to your inbox!

Arthritis Today

How to reduce pain, find the right treatments and live better with arthritis. [Bi-weekly]

Fitness + Nutrition

Get weight-loss tips, arthritis-friendly recipes and ways to exercise safely. [Bi-weekly]

Mind, Body, Spirit

Find arthritis care tips, inspirational stories and Arthritis Foundation news. [Monthly]

RA Insider

Beyond the basics of rheumatoid arthritis: research, news and treatment. [Monthly]

sign up

2-Minute Exercise Video Routines

2-Minute Exercise Video Routines

Simple range of motion and stretching exercises designed to reduce joint pain and stiffness.

Range of Motion Routine

Easy-to-follow stretches that will improve your range of motion by increasing flexibility and building strength.

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Head and Neck:

Stretch your neck with these simple head turns and tilts.

Shoulders:

Shoulder shrugs and rolls can help ease tension in the shoulder area.

Arms and Elbows:

These simple stretches can improve strength and movement in your arms and elbows.

Fingers:

Finger curls can help ease stiffness and achiness in your finger joints.

Toes and Ankles:

These seated foot exercises can help improve circulation in your lower legs.

Floor Exercise Routine

Improve your balance and build the important core muscles used for walking and sitting up straight.

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Arm and Leg Extenders:

This back-strengthening routine is important for helping you sit and stand up straight.

Stretching Routine

Seated exercises using resistance-bands can strengthen your arm and leg muscle groups.

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Wrist Stretches:

These resistance-band stretches help strengthen your wrists and rotator cuffs.

Ankle Spreads:

Use a resistance band to strengthen two important leg muscle groups while seated.

Endurance Routine

Use this routine to get your heart pumping and build endurance and stamina.

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First

Get your heart rate up and build stamina with easy side steps and toe taps.

Second

March, step, and clap to improve endurance.

Third

March to the music and add some boxing punches to get your heart pumping.

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