Moving into 2020: At-Home Orthopedic Exercises

At Home Orthopedic Exercises

It’s no secret how important it is to maintain a healthy, active lifestyle. But if you are one of the 20% of adults currently living with chronic orthopedic pain, moving your body on a daily basis can be taxing. As orthopedic conditions such as arthritis, osteoarthritis and back pain become more common, it’s important to understand how to safely and effectively find relief.

If left untreated, chronic pain can lead to a number of serious musculoskeletal conditions–as well as decreased mobility and flexibility–that only worsen as we age. Whether to gain relief from common symptoms or to prevent discomfort down the road, taking the time to stretch and strengthen your body on a daily basis is essential to maintain good overall orthopedic health.

Our team of orthopedic specialists understands that carving out time to meet with a healthcare professional to discuss treatment options can be challenging. To help keep your bone and joint health in check, here are a few orthopedic exercises you can practice right at home.


  • As you get ready to stretch and strengthen your body, take 5-10 minutes to ensure your muscles are ready to work with a low impact activity like walking or a light jog. 


  • Straight Leg Raises: Laying flat on your back, bend your left knee while keeping your foot flat on the floor. Then, gently raise and lower your right leg while keeping your foot fully flexed. Switch legs, repeat multiple times.
  • Hamstring Curls: Standing with your feet close together, slowly bring your right foot towards your lower back and hold for 5 seconds. Gently lower your leg and switch sides, repeat as needed.
  • Seated Leg Raises: Sitting in a chair with your legs bent, slowly bring your right leg up parallel to the floor and hold. Gently lower leg and switch sides; repeat as needed.

Lower Back

  • Knee to Chest: Laying flat on your back with your legs straightened, slowly bring one knee towards your chest until you feel a slight stretch, keeping your other leg straight. Hold for 30 seconds, switch sides and repeat as needed. 
  • Back Rotation: Laying on your back, bring your legs to tabletop position with your arms extended outwards and your palms facing down. Gently rock your knees to one side of your body, keeping your arms extended. Bring your knees back to center and rock them towards the other side; repeat as needed. 
  • Child’s Pose: Starting with your hands and knees on the ground, rock your body back to rest your hips on your heels and extend your arms out in front of you. Hold for 30 seconds and repeat as needed.


  • Reclining Angle Pose: Laying on your back, gently bring the soles of your feet together and allow your legs to open while your knees fall to the floor. Hold for 30 seconds and repeat as needed.
  • Hip Flexor Stretch: In a half-kneeling position (one knee on floor), tuck your hips forward and slowly rock forward towards your supporting knee. Hold for 30 seconds and switch sides; repeat as needed.
  • Butterfly Stretch: Sitting with your back straightened, gently bring the soles of your feet together and allow your knees to fall to the floor. Hold for 30 seconds; repeat as needed.

As you move through these exercises, remember to move your body slowly and gently to prevent pain or injury. If increased pain or discomfort occurs, contact your primary care provider immediately. Before starting an at-home exercise regimen, it’s important to consult your doctor to ensure the movements are safe and effective for your personal needs. 

At NorthCrest Health, we’re committed to providing an exceptional level of care by giving your body the attention it deserves. To learn more about NorthCrest Orthopaedics, visit our website or give us a call at (615) 382-5204.