Sitting knee and hip stretches for arthritis

Stretching is just as important as stregthening the muscles that support your arthritic joints. Relieve aches and prevent injury with these gentle stretches for the muscles supporting your hips and knees.

This is a gentle move to stretch stiff hamstrings at the back of the leg.

1. Sit on the floor, back against a wall, knees bent and heels, hip-width apart, planted 60 centimetres (two feet) in front of you. Your toes should point upward at a 45-degree angle.
2. Slowly slide or walk your heels forward so that your knees get closer to the ground until you feel a slight stretch at the back of your knees. Relax your muscles and hold this position.

Tip:

• Pressing your back against the wall keeps your pelvis fixed so that all movement is concentrated on your hamstrings.

This is a good stretch and warmup for a strength exercise, since it uses the same basic motion with weights. You need a chair high enough to slightly elevate your heels off the floor. To give a regular chair extra height, use cushions.

1. Sit in a chair, back straight, both feet flat on the floor and knees bent 90 degrees.
2. Slowly straighten your right knee as far as you comfortably can, so that toes point toward the ceiling. Hold. Repeat with the other leg.

Tip:

• Keep your spine pressed against the back of the chair so that you don't arch your back. If the quadriceps muscles at the front of your thighs are weak, this movement will help strengthen them while also stretching your hamstrings.

If you can sit and straighten your legs in front of you, try this more advanced stretch.

1. Sit on the floor, legs extended straight in front of you, toes pointed toward the ceiling. Keep your back straight and your hands on the outside of your thighs.
2. Slide your hands forward along your legs toward your toes, reaching as far as you comfortably can and putting your chest as close to your knees as possible. Hold for a gentle stretch at the back of your legs.

Tip:

• Don't arch your back during the stretch: A straight spine protects the back and allows a better stretch of your hamstrings. You don't have to reach your toes: As you become more limber, you'll be able to reach farther.

This exercise lengthens the adductor muscles of the groin area in the inner thigh as well as the hamstrings — a twist allows you to stretch both sets of muscles.

1. Sit on the floor, back straight, legs extended, toes pointed toward the ceiling and feet spread comfortably apart in a V. Hands should rest in front of you between your thighs.
2. Keeping your back straight, gently "walk" your hands out in front of you until you feel a slight stretch in your inner thighs. Hold.

Tip:

• Use this position for a hamstring stretch by putting your left hand on the inside of your right thigh and the right hand on the outside, then moving both hands down your right leg. Hold and repeat on the left leg.