Gentle joints
Arthritis and stiff mornings
Stiff joints feel better with movement, not rest. This programme uses slow, small-range movement and warmth to get the joint fluid moving, then gently widens the range you can use comfortably.
30 min sessionYoga₹450
Book this as a normal Letzmov session — we preset the type and length for you.
What a session looks like
- 5 minBreathing and warmth: gentle rocking, shoulder rolls.
- 18 minJoint-by-joint mobility, working within a pain-free range.
- 7 minLong holds and relaxation.
The exercises
Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.
Seated cat-cow
Wakes up a stiff lower and mid back without floor work.
- 1.Sit tall, hands on thighs.
- 2.Breathe in and arch gently, chest forward.
- 3.Breathe out and round the back, chin to chest.
- 4.Move with the breath, small and smooth.
How much · 8–10 slow cycles.
Tip · Let the movement come from the whole spine, not just the neck.
Knee extensions
Keeps the knee moving through its full range and strengthens the thigh.
- 1.Sit with feet flat, back supported.
- 2.Straighten one knee until the leg is level.
- 3.Hold two seconds, feeling the thigh work.
- 4.Lower slowly and swap.
How much · 2 sets of 10 each leg.
Tip · Point your toes towards your nose at the top for a calf stretch too.
Shoulder pendulum
Eases a stiff shoulder with almost no muscular effort.
- 1.Rest one hand on a table, lean forward slightly.
- 2.Let the other arm hang loose.
- 3.Swing it in small circles using your body, not the shoulder.
- 4.Change direction halfway.
How much · 30 seconds each direction, both arms.
Tip · If it hurts, make the circle smaller, not slower.
Hip marches
Lubricates stiff hips and rehearses the step pattern of walking.
- 1.Sit tall, feet flat.
- 2.Lift one knee a few centimetres.
- 3.Lower with control.
- 4.Alternate sides at a walking rhythm.
How much · 2 sets of 20 total.
Tip · Keep your back off the chair so your trunk works too.
Ankle alphabet
Restores ankle range, which stiffens first and affects balance.
- 1.Sit and lift one foot off the floor.
- 2.Draw the letters A to J in the air with your big toe.
- 3.Keep the movement at the ankle, not the knee.
- 4.Swap feet.
How much · Once through each side, twice a day.
Tip · A warm shower before this makes the range noticeably bigger.
A typical week
- Two coached sessions a week.
- A five-minute version every morning before breakfast — stiffness is worst then.
- A short walk or pool session on two other days.
- Warmth before movement, ice only if a joint swells.
Tips that make the difference
- A 0–10 pain scale helps: stay at 3 or below during and after.
- Move often rather than long — five minutes, six times a day, beats one long session.
- Tell your trainer which joints are flaring that day; the plan changes on the spot.
- Arthritis medication timing matters — move when it is working best.
Stop and get advice if
- Pain rises above a 4 out of 10 or lingers for more than two hours after.
- A joint becomes hot, red or visibly swollen.
- You get pins and needles or numbness down a limb.
Nothing should hurt — your trainer adjusts every movement to your day.
This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.
Other programmes
- Steady & balanced
Balance, foot strength and confident walking, practised in small steps every session.
- Everyday strength
Supervised resistance work for the movements daily life asks for — standing up, carrying, reaching.
- Heart & stamina
Paced walking and light conditioning that supports heart health without leaving you wiped out.