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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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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

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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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Seated Hip Flexors and Quadriceps Stretches

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PRECAUTION: If you have had recent joint surgery, then check with your doctor before doing this exercise.

This exercise will stretch your hip flexors (muscles on the front of your hips and upper thighs) and your quadriceps (muscles on the front of your thighs).

  • Sit on the side of a stable chair, bench or other low firm surface.
  • Gently move your right leg back and behind you.
  • Tuck your buttocks tightly under your hips.
  • You will feel a stretch on the front of your right hip and upper thigh.
  • Slide to the opposite side of the chair.
  • Repeat with your left leg.

REMEMBER:

  • Stretch just until you feel gentle pulling in your muscle, and then hold the stretch in that position. The stretch shouldn’t be painful.
  • Stretch gently and smoothly, and do not bounce.
  • Breathe naturally as you hold the stretches. Don’t hold your breath.

Walk With Ease Exercises

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