Joint-Friendly Warm-Up and Lifting Exercises

January 13, 2026

The "Joint-Friendly" 5-Minute Warm-Up

This routine is designed to gently increase blood flow and lubricate your joints (what we call releasing synovial fluid) without stressing them. Perform this routine for about 5 minutes before touching any weights.

Expert Note: Move slowly. If you feel any sharp pain, reduce the range of motion immediately.

1. Shoulder Rolls & Arm Circles

  • The Move: Stand tall. Shrug your shoulders up toward your ears, roll them back, and drop them down. Do this 10 times. Follow up with 10 gentle arm circles forward and backward.

  • The Benefit: Loosens the rotator cuff and upper back stiffness.

2. Gentle Torso Twists

  • The Move: Keep your feet planted shoulder-width apart. Let your arms hang loose. Gently twist your torso left and right, letting your arms swing naturally.

  • The Benefit: Warms up the thoracic spine and lower back.

3. The "Slow March" (High Knees)

  • The Move: While standing, slowly lift one knee toward your chest, hold for a split second, and lower it. Alternate legs for 1 minute. You can hold onto a wall for balance if needed.

  • The Benefit: Activates the hip flexors and lubricates the knee joints without impact.

4. Sit-to-Stands

  • The Move: Stand in front of a sturdy chair. Push your hips back and sit down fully. Pause, then drive through your heels to stand back up. Repeat 10–12 times.

  • The Benefit: Safely wakes up the glutes and quads (your primary shock absorbers) with a safety net behind you.

 

Joint-Friendly Lifts: Training Around the Pain

When you have arthritis, the goal is to load the muscle, not the joint. Here are my go-to substitutions that allow you to build strength while minimizing joint grinding.

For Arthritic Knees

  • Box Squats: Squatting down to a box (or chair) limits your depth and forces you to sit back. This shifts the stress from your knees to your hips and glutes.

  • Glute Bridges: Lie on your back and lift your hips. This strengthens the posterior chain (glutes and hamstrings) without putting any vertical load or shear force on the knee joint.

  • Reverse Lunges: Unlike forward lunges, which drive the knee forward, stepping backward keeps your front shin vertical, significantly reducing pressure on the knee cap.

For Arthritic Shoulders

  • Neutral Grip Dumbbell Press: Instead of a barbell (which locks your shoulders in place), use dumbbells with your palms facing each other. This opens up the shoulder joint space and prevents impingement.

  • Landmine Presses: Anchoring a barbell in a corner and pressing one-handed creates a natural arc. It allows you to press overhead at an angle that is much friendlier to the shoulder capsule than a straight vertical press.

  • Chest Supported Rows: Lie face down on an incline bench to row. This isolates the back muscles and removes the need for your lower back and shoulders to stabilize your torso.

Chiropractor’s Tip: Control the "negative." Lower the weight slowly (count to 3) to build stability without the jarring impact of fast movements.