Upper body
> Crunches: With hands loosely held behind your head or lightly clasped in front of you, lower back flat on the floor and legs slightly raised, slowly pull your upper body off the floor with your abdominal muscles. Don’t use your legs or bob. Do as many as you can and repeat.
Cobra: The name comes from yoga, where this stretch/exercise is popular. Lie on the floor on your belly, with your hands beside you like you’re about to do a push-up. Keeping everything relaxed, press up with just your arms. Do as many as you can, then rest and repeat.
Dorsal: While lying on your stomach, raise your right arm and left leg, as if you’re swimming, and hold for 10 seconds or longer if you can. Then raise your left arm and right leg and hold for 10 seconds or longer. Do sets of 10 or more.
Seated row machine: This machine can be found at a health club. It works your lats and other back muscles.
NordicTrack: This machine is one of the best whole body workouts for those with joint problems. It works the shoulders, arms and legs.
Legs
Leg jump-overs or lateral jumps: Stand with feet together, jump sideways back-and-forth over the obstacle. Continue for 30 seconds or as long as you comfortably can. Progress as conditioning improves. Emphasize smooth landings by taking shock with the thigh muscles and knees bent. Take off and landing should be nearly simultaneous for both feet. Start by jumping over a ruler and progress to higher obstacles when you feel comfortable. Careful with these as they can cause damage to joints.
Leg raisers: This is a good quadriceps workout that doesn’t irritate the knees. Lie on your back and raise a straight leg 6 inches off the floor. Hold it for 10 seconds, then lower and repeat immediately or after a short rest. Try for sets of 10 or 15 on each leg.
Squats: Stand with legs apart to the width of your hips or just slightly wider for stability. Toes should point straight out. With knees aligned slightly over the toes, begin to sit down as if into a chair, but don’t go all the way. Put hands out in front of your chest as if holding ski poles. Hold for 30 seconds and repeat eight to 12 times. For more of a challenge, do these on a balance board.
Wall sits: Stand with back flat against a wall, feet out about 12 inches apart, slide your body slowly down the wall until your knees are at a 60-degree angle. Go to 90 degrees if you are flexible enough, but don’t overextend. Hold for 30 seconds and repeat three to five times.
Lunges: Stand with legs slightly apart, step forward with one leg, bending knee slightly over ankle, but not over the toes. Dip your trailing knee and hips slightly, forming a 45-degree bend in your trailing knee. Hold for 15 to 30 seconds and repeat five times or more for each leg. You can add holding weights as you progress.
Hip strengthening: Lie on your side and lift your top leg slowly up toward the ceiling, then slowly lower. Do to fatigue then do the other leg. You can add weights or sports cords for resistance.
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