MOST important exercise to master if you have arthritis!

If you have osteoarthritis, this exercise is incredibly important 😱
Single leg strengthening is commonly left out of so many exercise programs and physical therapy program with those with arthritis. As a physical therapist and osteoarthritis specialist, I have come to realize that single leg strength is the most important aspect to master for pain relief.
If you experience more weakness on one side or that one side tends to be stronger than the other, this can lead to increased pain, difficulty walking, difficulty with stair climbing and more.
Adventurers for Life free trial: keeptheadventurealive.com/adv...
This single leg modified chair squat is an achievable exercise whether you have hip, knee, ankle or even back arthritis. You may need to work up to it and that is okay! You can modify this exercise with a higher chair, use of your arms or adding a cushion to a regular height chair.
To make the single leg chair squat more challenging you can straighten the accessory leg fully, add a weight or use a lower chair.
It's time to build strength in each leg so there is no longer a gap in strength. The goal is to get your legs as symmetrical as possible to set yourself up for success. Follow Dr. Alyssa Kuhn, PT as she guides you through this exercise.
This exercise can be perfect for any age group including seniors or those looking to stave off symptoms of osteoarthritis.
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Disclaimer: This video 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]

Join the Adventurers for Life free trial here: keeptheadventurealive.com/adventurers-for-life-free-trial/

[@jmb5924]

All of your information is so incredibly helpful. The way you break it down into manageable steps is helpful. I love what you do and everything you do helps me in one way or another

[@arthritisadventure]

So glad you like the information and find it helpful. I love hearing from my followers and glad you've seen benefits from the channel.

[@MariaHerrera-pi5jc]

U r so helper thanks ❤❤❤

[@gabihaas3325]

Ich bewundere Sie und Ihre Übungen, die mir helfen, bei meinen Beschwerden am Bewegungsapparat. Nur müsste ich konsequenter sein. Ich bin oft faul. Auch leide ich an einer Depression sowie zunehmender Dyspnoe, die sehr einschränkend ist. Bekomme bei Anstrengung sehr schwer Luft. Gibt es Übungen für die Lunge? Ich bin 76 und war immer fit, bis vor 4 Jahren unser Sohn verstorben ist. Danach und nach Covidspritzen sind meine Beschwerden größer geworden. Meine Ärzte wollen das nicht sehen. Danke für Sie.

[@nirmalamacherla1883]

Thank you so much . The way you explain is so inspiring and encouraging. Will do this exercise definitely.

[@Ellen-lf1kh]

😊

[@leoandrews1696]

This is surprisingly difficult at first but it does get better, with consistency over the weeks. Thankyou Alyssa for all of your hard work.

[@arthritisadventure]

You're so welcome!

[@user-ou8pe9it8j]

Absolutely 🎉

[@carakao-young1485]

I feel SO honored when you create videos just for me ... 💜💜 LOL. Obviously, I'm not the only person living with OA. Knowing I'm not alone helps me emotionally and spiritually 🙏🙏

[@arthritisadventure]

So glad you like the videos!

[@rebeccafaez7760]

Thank God for you and your wonderful information! I am 63 and need hip surgery and am currently suffering from osteoarthritis which is so debilitating and painful. Thank you! ❤. I was an athlete and yogi all my life. No escape from arthritic pain.

[@arthritisadventure]

You're welcome! You got this.

[@colinhenry2487]

My right Arthritic hip is really sore when walking. I just did your ChAIR SQUAT exercise for single leg strength and it was not particularly sore in my right hip to my delight and suprise. I will do the exercise every other day as you recommernded and report back in a week.👍😊😊!! Thank you Dr Kuhn.

[@dancallis3254]

You're the best!

[@arthritisadventure]

Thanks for the kind words! My passion is helping people!

[@VivianWicks-bo7nv]

Coach , you're fantastic ❤. Happy Mothers day

[@arthritisadventure]

Thanks for the kind words! Have a great day.

[@mrwatdahell2871]

THANK YOU SO MUCH FOR SHARING WITH US ALL YOUR KNOWLEDGE!!!!!

[@arthritisadventure]

My pleasure!!

[@graceukwu9203]

I've noticed that one leg is stronger than the other. I will definitely do this exercise. ❤

[@arthritisadventure]

Best of luck!

[@theresadrennan3925]

Thank you, this is extremely helpful.

[@arthritisadventure]

No problem! Glad it was helpful to you!

[@davidedmundson8402]

The two-legged version was getting too easy. Just what I needed. Thanks!

[@arthritisadventure]

Glad you liked it!

[@donkiml5805]

You go girl! I found out the hard way how important this one leg standing can be. I had a terrible reaction to a knee injection with lots of pain. I had a terrible time getting up. My grab bars were on the wrong side to help. My knee took 6 weeks to heal but the hip and shoulder took longer due to too much pushing in transfers. As we age things can get hurt, so one leg standing is so important for transfers. Needless to say this is in my exercise routine now.

[@cathycoats8607]

Your videos help me so much! I have osteoarthritis in my knee and lower back pain. I feel so much better doing your exercises. Thank you so much!!

[@arthritisadventure]

You're so welcome! So glad to hear you like the videos!

[@maryamaminu6245]

Forever grateful ❤

[@arthritisadventure]

So glad!

[@bharatmatakijai9601]

Really like the way you show the exercises in detail with the explanations and the variations and even the mistakes to avoid!! Thanks and cheers from India. 👍😍

[@arthritisadventure]

So glad you like the video!

[@ChittarupaYoga]

I also appreciate how thorough she is.

[@susanmiller2890]

This is so helpful. I have one leg/knee that is weaker than the other. Glad to have this new exercise to strengthen my legs.

[@arthritisadventure]

Happy to help!

[@akinalston2952]

I first saw you on instagram. But there are just so, so many voices out there, and with good stuff too. But for me it's easier to just stick with one person and learn from just the right person. So here I am and thank you so much for being here

[@arthritisadventure]

Glad you're here too!

[@jenniferp7749]

You are the best you tube health expert!!!!

[@arthritisadventure]

Thanks for the kind words!

[@abdoolhamidakoo7387]

My dear…thank you for sharing.my Physiotherapy cost has been reduced..

[@arthritisadventure]

Glad you like the video!

[@amgvlogs2596]

No matter how much i thank mom, it is not enough, she gets so much valuable information ❤

[@christabellholdsworth3220]

Alyssa I have a shorter left leg along with my Stenosis,DjD, Arthritis,etc.my walking,getting up ,daily routine,etc, I'm 78 just retired a year ago from 60 plus years of Nursing,I'm watching u daily,thank you for all your inputs,any suggestions for me with my sorter leg,I have heel and shoe inserts but not helping much and getting in and out of car terrible

[@eleanorbarrie3527]

Many thanks! Explanations of exercises simple and easy to understand, while the exercises themselves are effective.👏👏👏👏

[@arthritisadventure]

You are welcome!

[@janicemiller4203]

Absolutely wonderful!!! Last night I was noticing the difference in the muscle size in my strong leg and my bone on bone knee! Great timing!!

[@arthritisadventure]

Glad you liked the video!

[@pierrettedrouin3782]

​@@arthritisadventures.vp. pouvez vous produire la vidéo en français. Merci!❤

[@eugenemills]

Thank you Alyssa.

[@arthritisadventure]

Welcome!

[@mikehess4494]

Doing now, Thank you Alyssa.

[@arthritisadventure]

You are very welcome!

[@Rick-nc6qp]

Thank you. I never had to do this in any pt classes. This one is a burner for me. Much respect for you.

[@arthritisadventure]

You're so welcome! Glad you liked it!

[@timbowers6844]

Just found your videos, thank you! I feel more in control than after a recent series of visits with a physical therapy office.

[@arthritisadventure]

Glad you found the videos! Make sure to subscribe to catch new videos when they come out!

[@timbowers6844]

Subscribed and completed info for weekly newsletter. Thanks again.

[@sharonjensen3016]

I'll take these videos over seeing a physio therapist out in the world because I have social anxiety and can't stand being around people for too long.

[@peggypieters661]

You are talking osteoarthritis; I am 72 years old and in my 12th year of symptomatic psoriatic arthritis that has affected mostly lower back, feet, knees and now right hip which has radically reduced my mobility and thrown my walking off. I see no way this exercise works for someone who can barely get up out of a chair without holding on and then hobbling in great pain. However I have no doubt this will work well for someone who is not in my condition with this autoimmune disease.

[@arthritisadventure]

This exercise may need to be built up to- first mastering the double leg chair stand then progressing as strength is built.

[@danielmurphy-cn9mu]

Alyssa This is wonderful advice for understanding and applying bilateral motion for strengthing the body and helping with OA, RA . You are the Best Physical Therapist I've seen in over 20 years. Thanks for being out there for us!

[@arthritisadventure]

You're so welcome!

[@klmjtr]

Brilliant! Thank you so much!🙏🏼🙌😃

[@arthritisadventure]

Welcome!!!

[@juliastefanko2711]

Thank you, Alyssa!

[@arthritisadventure]

You're so welcome!

[@sarahk758]

Thank you for this!!

[@arthritisadventure]

Any time!

[@johnstrain240]

My physical therapist taught me that exact move!

[@arthritisadventure]

that's wonderful!

[@STEPHAN1808]

You know your stuff! Thank you!!

[@arthritisadventure]

You're welcome. Thanks for watching!

[@meletcl]

The best info! Thank you.

[@arthritisadventure]

Welcome! Glad you like the info!

[@ChittarupaYoga]

LOVE it!! I teach exercise classes to seniors and this one is awesome. I'm going to start using it.

[@arthritisadventure]

Glad you're using them for your class.

[@laverncage54]

THANK YOU 😊

[@arthritisadventure]

Welcome!

[@helenb6936]

Thank you for the reminder Alyssa...😊❤

[@arthritisadventure]

Any time!

[@jasminejaffar8317]

Thank you so much

[@arthritisadventure]

You're most welcome

[@cristywyndham-shaw5111]

This is great! Tysm!! 😊

[@arthritisadventure]

You are so welcome!

[@agatadelaparra1789]

Great advise. Thank you. I'll do it for sure! 🎯❤️

[@cjman409]

Thank you. Very helpful information

[@arthritisadventure]

You are welcome!

[@helenokane7671]

Such good advice thank you 😊

[@arthritisadventure]

You're so welcome!

[@brainwaves1]

Your awesome! Thanks

[@arthritisadventure]

You're welcome!

[@donnaguyton153]

Thank you for this strategy. 👍🤗

[@arthritisadventure]

Any time!

[@KassandraFuria13]

Thank you so much ! I will try immediately.

[@arthritisadventure]

Awesome!

[@LesIsMoreTube]

Your videos are so helpful. Thank you SO much.

[@arthritisadventure]

So glad you like the videos! More to come.

[@manjurangra56469]

Very helpful Thank you ❤

[@arthritisadventure]

Yes!

[@washingtonroad6738]

Your channel is fantastic.

[@arthritisadventure]

So glad you like it!

[@Ak-fl3rh]

Thanks Alyssa Precious information 🎉🎉

[@arthritisadventure]

You're so welcome!

[@robinbjorge9329]

Thank you!

[@arthritisadventure]

You're welcome!

[@user-ow9jy8ss8u]

How perfect exercises!Thank you very much!

[@arthritisadventure]

You're so welcome!

[@alan30189]

Good advice. Thanks Alyssa!

[@arthritisadventure]

You're so welcome!

[@beseez]

My current pt has jussst given me this exercise. So awesome to know we all are on the right track. Thank you! ❤ Edited to add, my knee was popping, and started to hurt. My asking, pt reminded me to keep my knees over my toes (knees not going beyond my toes). Am achey, so will focus on this next chair lift.

[@barbaraebner5889]

So very helpful.

[@arthritisadventure]

So great to hear!

[@Vinhhotboi]

Thank You

[@arthritisadventure]

You're welcome!

[@user-ej1md5eu9m]

I have been practicing your exercises it's very good ❤

[@arthritisadventure]

Glad you like them!

[@caroljones5986]

I believe I need to work on this. Thank you for the great demonstration.

[@arthritisadventure]

Glad it was helpful!

[@rml54]

Thank you

[@arthritisadventure]

Welcome!

[@tracywalton4496]

I find your videos very informative and helpful. I’m 8 months post right full knee replacement and struggling to get my knee bend to 90 degrees. I’ve become tight in my gluteal and quad muscles and doing exercises plus having massage therapy to help relieve the discomfort. I’m hoping some of these exercise videos will help

[@arthritisadventure]

Best of luck. I'm glad you've liked the videos.

[@tessgrawehr3607]

Thank you so much. You are sooo great in making us understand each exercise❤

[@arthritisadventure]

Ah so happy to hear that!!

[@maria-fb3ex]

Thank you! Great doable exercises

[@arthritisadventure]

Glad you like them!

[@mariamccausland3083]

Brilliant video thank you

[@arthritisadventure]

Glad you enjoyed it

[@joefran619]

Thank you, will start this today.

[@arthritisadventure]

Beset of luck!

[@intasartaqvi]

I like this technique. I will add in my routine .

[@arthritisadventure]

Nice!

[@judyhicks11]

Your videos are excellent…thank you…

[@arthritisadventure]

Glad you like them!

[@organicpaul]

Excellent idea!

[@arthritisadventure]

Glad you think so!

[@philiplittlejohn1794]

Excellent podcast -thank you

[@arthritisadventure]

Glad you enjoyed it!

[@philiplittlejohn1794]

@@arthritisadventure I’m 73 and have been noticing stiffness in my left knee lately and ignored till your podcast. Tried your suggestions and realized that leg is really weak and the other is not too much better. Thanks so much for the heads up. I have a lot of physical therapy to do.

[@Wannaloom]

Love your videos so much. Very helpful for my stage of life. 😊

[@arthritisadventure]

I'm so glad!

[@foxp3769]

Excellent. I am beginning , thank you.

[@arthritisadventure]

You got this!

[@laurieriley6193]

Luv your content info. Helps so much I'm a nurse with level

[@arthritisadventure]

Glad you love the content!

[@user-ou8pe9it8j]

This exercise is excellent. For whom is fighting muscle wasting (sarcopenic obesity), this is helping very much. 🎉 Thank you❤

[@arthritisadventure]

You're welcome! Glad you like the video.

[@carolmarini924]

You have been such a Blessing to me, I see so much improvement. Thank you and God Bless❤

[@arthritisadventure]

You are so welcome!

[@arockiaswamyjayaraj8200]

U are a mentor, guide, more than an Orthopaedic surgeon.You came forward to help the Aged,sick,and arthritis people are suffering from Knee pain . Your exercise is very useful and getting cured by Ur fee Hand and scientific research teaching.regards from Arockiaswamy Jayaraj International Marathon Runner -Coach Aerobics Yoga trainer UICC member Geneva Switzerland.

[@arthritisadventure]

Glad you like the channel!

[@d.haskins3840]

Great one

[@arthritisadventure]

Thanks!

[@maryt2887]

Just getting to know your channel and liking it! This exercise is just what I need. My right hip was replaced 13 years ago, so I don’t feel arthritis in it and it is more stable than my left. I’ll keep watching..

[@arthritisadventure]

Welcome!

[@kate60]

Excellent

[@arthritisadventure]

🙌🏼🙌🏼

[@danbutler7708]

I have a posterior bilateral surgery and I am weak on one leg thank you for your videos they are excellent😊

[@arthritisadventure]

Glad you like the video! Best of luck on working on the imbalances.

[@fuyu5979]

Awesome n informative upload. So handy wen u need a 3rd hand ! Kudos for the fast specs. Will try making one for my needs. New subscriber because of this vid. Anticipating ur next one. Peace

[@arthritisadventure]

Welcome to the channel!

[@mmoly-cj4bd]

This is a great exercise. Putting it in my routine. I'm a 67-year-old male in good shape. I also have OA mainly in my hips. I'm almost 15 weeks post total left knee replacement and everything is going great. I began 8 weeks of PT the day after surgery and my therapist told me to keep doing the exercises when I was released from treatment which I am. Physical therapy has been absolutely essential in my recovery from this type of surgery. My knee flexibility went from -5, 126 degrees to 0, 125 degrees now and still improving. Interestingly, my weight went from 202 pounds to 185 after the surgery and I am holding that weight which is a nice plus. Now following your channel, Alyssa. Thanks, Mike in Denver.

[@arthritisadventure]

Hi Mike, thank you so much for sharing! I'm glad you like the exercise. Keep up the great work! I love visiting Denver.

[@krefcenz]

Great video Allysa. I am 64 have stage 3 OA in the left knee. Trying to walk stairs but left leg is weaker. This will help.

[@arthritisadventure]

Glad you liked the video!

[@EarlBurrell-gn2rx]

It hurts but I'm hanging in there❤

[@arthritisadventure]

Make sure to progress with what's your body telling you.

[@elowyn9664]

Amazing! Thank you so much! Do you recommend exercising instead of surgery in the case of cox arthritis in the hip? I am offered surgery but don't really feel for it.

[@peterottes6900]

Dr. Kuhn, Thank you for making these videos available. I've only just retired and I no longer am able to get up from kneeling down without needing to use my arms and upper body. It's been hard finding good clear thoughts on what to do. I'm going to start to work on getting my stability back.👍

[@arthritisadventure]

You got it! Glad you like the videos!

[@nitanayak1420]

Thank you so much..your informative videos ,they have helped me so much ❤..I am having a sudden flare up.. swelling and pain in my right knee ..with reduced range of motion..can u please make a video to help w reduce swelling, pain n get back range of motion

[@EskaMsimanga-lx2pu]

I have lower back pain and my left ankle hurts when standing up from seating. I tried it now and seems like a good solution. Thank you.

[@arthritisadventure]

Welcome!

[@radawson1018]

Your teaching style is easy to follow and I find myself binging on your videos! All I need is a chair - no fancy equipment. I hope to find a video that focuses on weak medial hip muscles. I’m doing R single leg standing and side leg lifts lying on my L side. I’m 70 and think it’s a big reason I fall - no breaks yet.

[@arthritisadventure]

glad you're enjoying the videos! This glute strengthening video may help: kzbin.info/www/bejne/l4a0m5puf5dmp7M

[@radawson1018]

@@arthritisadventure Super helpful for strengthening and balance. Thank U!!!

[@LoveAnimals753]

my mother is also suffering from knee arthiritis recently doctor told us about this ur channel have lotss of video she is having so much pain while walking in standing even while sitting plz advice me which excersice will really helpful for her waititng for your reply

[@arthritisadventure]

There are a lot of videos on the channel she can check out. Here's a video for knee stiffness. kzbin.info/www/bejne/bZXGo5Ztq8xgars

[@831BeachBum]

Currently have a cast on my left leg. Broke my fibula late March 2024. Have had surgery. Can't wait to try these exercises (after cast comes off) when able. Sharing this video with family and friends.

[@cathycompton9910]

Hope you feel better and heal quickly

[@arthritisadventure]

Best of luck in the recovery!

[@sharonmitchel1377]

Thank you. This is a good reminder and quite helpful. I recently went through a short round of pulmonary rehab for mild asthma. One of the intake tests was a minute of sit to stands. Ugh! I was able to do 16. I know there is a real imbalance between right and left lgs. I’m going to change to this one leg version.

[@arthritisadventure]

You got this!

[@enadiedericks2006]

Sound advice.

[@arthritisadventure]

Yep!

[@avishill8613]

Looks good

[@arthritisadventure]

Yep!

[@maraloythomas9332]

Thank you for all your great helpful videos! I'm a fan! May I ask where I can find the shoes you're wearing in this particular video please? They look SO comfortable and I love the colors. Thanks and God Bless you and yours.

[@arthritisadventure]

Glad you like the videos. Here is a link to the brand of shoes I'm wearing. kurufootwear.sjv.io/qnBZ35

[@louannhuber2651]

Showing your muscular body is an incentive to do these exercises 😄

[@arthritisadventure]

You got this! Stay motivated to work on leg strength.

[@donnanordlie6552]

Question. Is there a difference between gout in the knee and knee arthritis.

[@izak4360]

Which muscle do we work with this exercise?

[@anniepurse2831]

Alyssa when I do these exercises my right leg grinds bone on bone in my knee. Is there a brace that can help me.

[@lolitacavinta3133]

After the 14-day free trial, how much will it cost to continue the program.. I am in the Philippines. Will it be possible to join the 14-day free trial and continue on if I can afford it. I have suffering from OA of the knees for so many years. Thanks Dr Kuhn

[@maiab1234]

I have bone on bone arthritis in my right hip. How should I modify this @arthritisadventure?