Free printable guide · 9-page PDF
12 gentle moves for stiff knees and shoulders
A simple routine of about 10 minutes that you can do with a sturdy chair and a wall. Based on the kind of low-impact exercise that public health agencies recommend for adults over 50.
- Six knee moves and six shoulder moves, with clear numbered steps
- Easier and harder versions, so you can start where you are
- A two-week tracker and questions to bring to your doctor
- The warning signs that mean you should see a doctor before exercising
What's inside
The 12 moves
| Knees, seated | 1. Seated leg straightening · 2. Heel slides · 3. Towel squeeze · 4. Seated marching |
|---|---|
| Knees, standing | 5. Sit to stand · 6. Standing knee curl |
| Shoulders | 7. Shoulder rolls · 8. Shoulder blade squeeze · 9. Pendulum circles |
| Shoulders, at the wall | 10. Wall walk · 11. Cross-body stretch · 12. Wall push-up |
This guide is for general information and is not medical advice. Talk to your doctor before starting a new exercise program, and see a doctor first for a joint that is hot, red or very swollen, locks or gives way, or hurts after a fall.