Gentle Seated + Standing Workout to Achieve Bone on Bone Arthritis Relief

It is possible to find relief from bone on bone arthritis! Find out how in this 15 minute seated and standing workout with a physical therapist
Other workout routines to try:
Bone on bone workout 1: • Pain RELIEF from bone ...
Bone on bone workout 2: • BONE on BONE KNEE PAIN...
Chair yoga gentle routine: • Chair yoga for seniors...
Tips for finding relief with bone on bone arthritis:
5 things you must know about bone on bone arthritis: • 5 MUST KNOW ways to re...
3 Steps to Relief: • 3 STEPS TO RELIEF from...
In this 15 minute workout with Alyssa, doctor of physical therapy and osteoarthritis specialist with Keep the Adventure Alive, you'll learn the best movements to help your bone on bone joints feel good! It is possible to find relief from arthritis, you just need the right moves to do so.
Even if you've been told you don't have any cartilage left, you can still reduce the pain severity and frequency you are experiencing. There is hope for relief from osteoarthritis.
From these methods, hundreds of people with bone on bone knee and hip arthritis have been able to find relief and get back to doing activities they never thought were possible again. With simple movements it can be possible to avoid surgery or optimize your recovery from joint replacement surgery. Follow along in this 15 minute beginner workout.
Follow us on social media:
Website: keeptheadventurealive.com
Facebook: / adventurealive
Private Facebook Group: / adventurealive
Instagram: / adventurealive
Pinterest: / _created
Subscribe to our KZbin channel: / alyssaadventurealive
Podcast: osteoarthritis.buzzsprout.com
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@arthritisadventure]

If you are looking for more ways to strengthen your arthritic knees, join this FREE 4 Day Arthritis Exercise Challenge here: keeptheadventurealive.com/jumpstart

[@Leon-li3yj]

You may have answered this someplace else, but do you have some similar routines for the shoulders? With severe OA

[@supergrover17]

Seated n Standing Workouts 0:28 Chair Edge Seated Shoulder Shrugs 1:04 Heel n Toe Lifts 1:43 Feet Slide/Kicks 2:36 Thigh Squeezes 4:40 Hips Flexion 5:57 Heel n Toe Lifts 6:24 Standing 6:44 Heel n Toe Lifts 7:30 Balance Swings 9:10 Alternating Rear Steps 9:47 Hips Hinge 11:21 Side Steps 13:05 Heel Lifts Hope this helps everyone

[@mspiggyxox]

14:42 14:42

[@virginiaabubakr1853]

You are the most incredibly inspiring professional I have met ! Your videos are powerfully healing. Suddenly, I feel so hopeful and energetic. I am performing your bone-on-bone knee exercises every morning and feel uplifted. As a Granny Nanny with lots of energy, your videos have saved my life. Please keep your videos coming, especially for people like me. My Orthopedic Doctor had nothing to offer….

[@arthritisadventure]

I’m so glad this video is helping ❤️

[@robertleitch9682]

I have been suffering terrible pain with bone on bone for three years, since following this lady, my quality of life has improved ten fold! Thanks for giving me my life back!!!

[@arthritisadventure]

Happy to help!

[@jackiealv6547]

Did you get surgery or any other invasive treatment ? I’m struggling with pain and inflammation due to the deterioration of the cartilage behind my knee cap . Unfortunately the pain gets worse as I start moving or even being on my feet for long periods of time which I can’t avoid because I have young kids . Im only 44 😓

[@robertleitch9682]

@@jackiealv6547 I need knee replacements but I'm trying to delay until retirement. I hope you find an exercise regime that suits your needs!👍

[@shirleyviera1133]

My back is bone on bone. Last year I was told by a doctor that I needed a hip replacement, that I was suffering from hip dysplasia. After having had a lower back surgery almost twenty years ago, I went ahead and had the surgery. Now I find that I have another herniated disk . I really can't afford Another surgery . I have great insurance, but my cost of physical therapy after insurance is still 85.00 per visit. So when I say thank you and God bless you, I sincerely mean it!!! YOU ARE A GOD SEND!

[@arthritisadventure]

Thank you for sharing and I am so glad you've enjoyed the channel.

[@LeahArt77]

Alyssa you're so sweet and empathetic. I really feel like you feel our pain. May YOU never have this problem! Keep doing these exercises so that you never will! ❤

[@arthritisadventure]

Thank you so much. I will keep providing information to help the community!

[@rodpalmer5275]

I love how positive and energetic you are, thank you

[@arthritisadventure]

Thank you!

[@sherryluna8325]

Finally I found this. It works immediately. Thank you so much.

[@arthritisadventure]

You're welcome!

[@judyveness7581]

Thank you Alyssa - very helpful

[@rockywoolverton9596]

Once again, thank you.

[@rockywoolverton9596]

Thanks once again. Have a lovely day.

[@arthritisadventure]

Have a great day too!

[@rockywoolverton9596]

After 5 days off due to Covid it"s great to be back doing my exercises. Thanks again.

[@arthritisadventure]

So glad to hear your back into the exercises.

[@rockywoolverton9596]

Thanks again for sharing your time and expertice. Have a great day.

[@user-tf6uv2ez7z]

I’m getting started on this program and will keep a diary of how I get on. I was beginning to think I would never walk normally again. Having watched several of her videos I’m very hopeful.

[@arthritisadventure]

You got this!

[@gail4332]

That felt great! I have bone-on-bone in one knee, but not the other. I can definitely feel the fluids running through both my legs. Thank you!

[@ellenpeckham572]

Thank you Alyssa for this video. Just had a hip revision & have also knees bone on bone. I’m so hopeful after watching you. I’m starting tonight & won’t give up. You’re an inspiration ♥️

[@PauloSantos-nm8lj]

Muito obgrigado Alyssa!😂

[@rockywoolverton9596]

Thanks again, have a wonderful Easter week-end.

[@arthritisadventure]

Thank you! You too!

[@rockywoolverton9596]

Got to love it. Thanks again.

[@arthritisadventure]

Glad you enjoyed it

[@gkaroli3619]

You.are.an.inspiration!!!!!!! Thank you so much 💓

[@arthritisadventure]

You are so welcome! I'm glad I can inspire people!

[@MichonJackson-hy5kv]

Really enjoyed this workout! Thank you.

[@arthritisadventure]

Glad to hear it!

[@rockywoolverton9596]

Thank you once again. Great way to start the day.

[@arthritisadventure]

Thank you too!

[@rockywoolverton9596]

Thanks again. Great start to my day. Yesterday was about 5 hours drive and Ferry Trip. My right hip suffered as a result. it's the one awaiting surgery. This has already started to make it feel better.

[@rockywoolverton9596]

Wonderful once again.

[@arthritisadventure]

Thanks again!

[@elizabethmohammed4664]

Thank you.❤

[@rockywoolverton9596]

Thank you. That was wonderful

[@arthritisadventure]

Glad you enjoyed it!

[@rockywoolverton9596]

Thanks again, enjoy your Sunday.

[@arthritisadventure]

Welcome! Hope you had a great Sunday too.

[@rockywoolverton9596]

Another good one. Thanks and have a great day.

[@arthritisadventure]

Thanks, you too!

[@rockywoolverton9596]

Thanks, Happy Sunday.

[@arthritisadventure]

You're welcome. Same to you!

[@rockywoolverton9596]

Thanks again. Hope you have a wonderful International Womens Day.

[@rockywoolverton9596]

Thanks again. Well worth it.

[@arthritisadventure]

Glad you enjoyed it

[@jeffk7290]

Just subscribed. Thanks for your simple, straightforward explanations and demo of b-b exercises. my orthopedic and his therapists didn't do much to help. look forward to staying with you. 😊

[@arthritisadventure]

Welcome aboard!

[@rockywoolverton9596]

Wonderful, thanks.

[@arthritisadventure]

Glad you liked it!

[@kathleenlynch5003]

Felt great. Thank you!

[@arthritisadventure]

Awesome! Great work.

[@rockywoolverton9596]

Thanks again. Have a good one.

[@arthritisadventure]

Thanks, you too!

[@lindahuggins7812]

This is such a great video!

[@arthritisadventure]

Thanks!!

[@leebaulch4182]

Thank you Dr Alyssa for this video....has really get me going!

[@arthritisadventure]

Perfect! Glad you hear you're staying motivated.

[@rockywoolverton9596]

Thanks again, that was great.

[@arthritisadventure]

Glad you liked it!

[@6828Lu]

This is a good workout. I like the combination of seated and standing exercises, and even on days when I can't stand for long, I can adapt most of the movements into a seated position. Thanks!

[@arthritisadventure]

Glad you liked the workout!

[@joancurts1844]

Excellent video!

[@arthritisadventure]

Glad you like it!!

[@user-kr1ps1pf2t]

Thank’s Alyssa ! You are the best 🌺

[@arthritisadventure]

Thank you!

[@LeahArt77]

Yes she is!❤

[@rockywoolverton9596]

Thank you once again.

[@arthritisadventure]

You're welcome!

[@stevejensen587]

Exactly what I need right now! Thank you very much.

[@arthritisadventure]

You are so welcome!

[@sultana289]

You are so good Thanks a lot

[@arthritisadventure]

You are most welcome

[@rockywoolverton9596]

Thanks again. Great

[@arthritisadventure]

Great to hear and glad you liked it!

[@JuanRivera-wg8iv]

Thank you for putting out such good information. I have knee OA and have been focusing on strengthening my hips and glutes. I enjoy cyling and usually do long distances 60-70 miles every weekend. Is cycling ( long distance) ok for my knee?

[@danielabloem7516]

Dear Alyssa, From Holland ...it is such pleasure to keep fit with you! Your pretty melodious voice makes everything easy. It has already after only one week improved my balance in walking and standing. Thank you so much.

[@arthritisadventure]

So glad you've seen great improvement! You are so welcome!

[@joancurts1844]

Another great video!

[@arthritisadventure]

Glad you enjoyed it!

[@nilanisiriwardena5019]

Dr. Alyssa. This is ideal for me. Cant thank you enough for your videos which is very effective. ❤ Thank you dear. Nilani.

[@arthritisadventure]

So glad!

[@rockywoolverton9596]

Happy St. Patrick's day. Thanks again.

[@arthritisadventure]

No problem!

[@rockywoolverton9596]

Thanks for your time. Have a wonderful day.

[@arthritisadventure]

You're welcome! You have a great day too.

[@nildadeleon]

Hi Dr Allysa my painful bone on bone knee get better with the help of your exercises . Thank you very much. Do l need to wear braises all the time?

[@valerieterblanche4636]

Awesome thanks . I have bone on bone on theleft side only . Its terribly painful someti E even the breathing is painful

[@rockywoolverton9596]

Thank you once againg

[@arthritisadventure]

Always welcome!

[@jaquelinederozario7941]

Thank you for these exercises it helps me a lot n I am able to do it without any help could you show us more exercises tk you

[@arthritisadventure]

Sure thing!

[@josiesiudut-bf2rj]

I like your channel very helpful arthritis both knee broke femur last year. Difficult

[@arthritisadventure]

So glad you like the channel! Make sure to catch the other videos on the channel.

[@paintilludrop]

Good voice, slow movement. Easy listening voice. Love no yelling. Advice ,stop saying What I would like you to do..so much . Just say" Next do this..etc. Send many videos with these instructions, but yours were best explaining and showing.

[@arthritisadventure]

Glad you liked it!

[@garydelgaudio5364]

She's very helpful,,,im a yoga nut an it's hard with some variations, any advice.

[@rockywoolverton9596]

Thanks again, have a good one. On to the three day challenge.

[@arthritisadventure]

You got this!

[@carmensm8]

Thanks a lot for all your very useful videos. Can you give a video with some Information about Tarlov cysts and some exercises? Best wishes!

[@arthritisadventure]

I’m sorry, that isn’t something I specialize in.

[@carmensm8]

@@arthritisadventure Thank fot the reply.

[@pary9451]

Thanks

[@arthritisadventure]

You're welcome!

[@rosasalazar2986]

Alyssa good morning and happy to work together, you are giving hope to get better with my osteoporosis but I have a question I noticed that I have issues with my right knee, always is clicking when I do movements and sometimes I have pain, couple years ago I had X-rays but didn’t showed anything mayor, what I should start doing to get a better idea before gets worse? I feels little hurts after doing your exercises for 45 minutes? I’m afraid that I’m pushing too much. I’m confused and sad cause I really want to keep doing more and more exercises. Thank you so much for your respond. Thank you for helping us.❤

[@joec6277]

Thanks for the information and clear explanation. Looking forward to give this a try.

[@arthritisadventure]

Hope you enjoy it!

[@user-kr1ps1pf2t]

Just found you 2 wks ago.👏👏👏

[@arthritisadventure]

Great! Welcome to the channel.

[@MarilynMiller-dy4cx]

How often would you suggest doing these exercises and the 5 best knee exercises?

[@Leon-li3yj]

Thx 😊

[@arthritisadventure]

Any time

[@charlestonscnative9083]

Thank you for sharing this with us. I have added it to my "Motion is lotion" playlist. I took a few minutes rest between some of the moves, but I completed it. 😀 I am having PT through the NHS and was told at my last visit that I was a candidate for an Ortho referral due to how bad my medial (?) compartments are in both knees on my x-rays. I am hoping to improve with PT and delay (or avoid) partial knee replacements since I am only 50. Thank you again!

[@elainebyrne1039]

Medial is the inner side of your knee, lateral is the outside

[@arthritisadventure]

I’m happy you were able to complete it! Hopefully it felt good. I have other gentle routines as well to help- you’re on the right track!

[@littlevoice_11]

O my goodness, how did you get PT on the NHS🙏

[@maureenmarenna9107]

Alyssa you are the best ❤ thank you

[@charlestonscnative9083]

@@littlevoice_11 I have lupus and my rheumatologist finally ordered an x-ray after asking for one for well over a year. I had told her that I was going to pay for an MRI because I had been using a wheelchair for long distances since 2021. When she heard that she finally ordered one and requested PT. My visit summary letter doesn't mention anything other than PT, but the physical therapist showed me his copy of the visit and it says possible Ortho referral. I know the wait-list for surgery is 3 years in my area. It's ridiculous!

[@meenuarora3577]

I'm ready to work. Let's hope I get results ❤

[@arthritisadventure]

Good luck!

[@user-gg2bb8hw5y]

Thank you so much, you for your thoughtfulness, God be with you

[@arthritisadventure]

You are so welcome

[@subhrakar3897]

Oh! Great exercise for me, because I have knee pain

[@arthritisadventure]

Glad you like them.

[@rockywoolverton9596]

Thanks again for a great start to the day. Can you tell me if Bee Venom Cream actually helps with arthritis?

[@arthritisadventure]

There are many different topical creams and some people will respond different to each kind. I do not have much information on the bee venom cream so I cannot form an opinion.

[@lars277]

Have you heard about David Goggins? He is a mental giant trained athlete. He runs miles and miles with bone on bone. I have no idea how.

[@patnewson6908]

Yeah - running does not build cartilage, but rather wears bone down further?

[@arpitabose8670]

Today all of sudden I watched your one video... hopefully, I will recover my pain... 15dys onwards,I have calf muscles pain .which is coming down towards foot heel ... Plz suggest something.. I m waiting

[@shiromiratnayake6892]

I have bone in bone arthritis- doctor said needs surgery. Please reply/ can I do your exercises and come out of without surgery

[@Leon-li3yj]

Thx, do you have any help for OA in a shoulder that's painful everyday and I can't get a shoulder replacement

[@arthritisadventure]

This article will be helpful: keeptheadventurealive.com/osteoarthritis-shoulder-exercises/

[@terrydaniels9126]

Nice

[@arthritisadventure]

Thanks!

[@misssheikh3925]

Hi ma,am please do a vedio on bone on bone of hip and arthritis complete...

[@sharonhuery8871]

Good 😊 morning

[@kellydelmoral2674]

Is this benefiting hips or knees?

[@meagainandagain5756]

So, surgeon says bone on bone,and bone spurs in hip. I’ve been squatting 200, 30m on elliptical, deadlifts, and 100 on the multi hip machine. I have had several cortisone shots, and I feel pretty good. Maybe I don’t need THR, or am I being fooled by cortisone?

[@janetmahaffey4845]

Love the gentle approach however, the straight leg chair exercises really flare hip pain up.

[@sujathagopalan3201]

Cure me of hip pain doctor suggest operation.Hip replacement I am 68 years and don't want to get my self operated

[@armienismail-in1kk]

How do you relieve a painful stiff big toe

[@arthritisadventure]

Hi, you can check this video out with information surrounding toes. kzbin.info/www/bejne/eIfVpWSMo9JqocU

[@guppy0536]

Oh i was told only way to fix these problems was to completely replace joints so both hips and knees have to go been fighting doctors

[@arthritisadventure]

There is a possibility that pain can reduce with strengthening, prioritizing sleep, and fueling your body with healthy foods

[@guppy0536]

@arthritisadventure thank you think why im in pain now cause i stopped moving. So now fight to get body back 👀 😒 not gonna be pretty

[@nimamakki4961]

❤🙏🏻😍🌈☘️🌹🌹🌹

[@tidelong]

My body feels slow

[@vilmadann8910]

Thanks

[@arthritisadventure]

Welcome!