Morning hand and wrist wake-up
6 min GentleHands, wrists
Home exercise routines
Movement is treatment. Work in the range that feels achievable, stop if pain sharpens, and aim for most days of the week rather than one hard session. Every routine uses household items only, so it works in any country.
Chair-based knee strength
10 min GentleKnees, hips
Towel or scarf shoulder mobility
8 min ModerateShoulders, neck
Standing balance for hip and ankle
7 min ModerateHips, ankles
Evening wind-down stretch
9 min GentleWhole body
Warm-water basin hand therapy
5 min GentleHands
When to stop
Stop and speak to a physiotherapist if a joint becomes hot and visibly swollen, if pain stays worse for more than 2 hours after exercise, or if you feel dizzy or short of breath.