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HealthInfo Waitaha Canterbury

Exercise videos for hip and knee osteoarthritis

Hōtaka kori mo ngā tangata kaikōiwi

The videos below have been designed by an exercise professional as part of a programme to help people with hip or knee arthritis.

They provide instructions on how to do a series of exercises at home. Each weekly session takes approximately 20 minutes, and you can repeat it over the course of the week.

It's your responsibility to follow the instructions provided in the video.

If you have a lot of pain when you do the exercise, you should stop and ask your general practice team or health professional for advice. You should also get advice if you have pain that is worse than usual the day after you do the exercises.

Getting ready to do your exercise session at home

When you do the exercises, you should wear clothes that are loose and comfortable. You should wear flat-soled shoes that are enclosed and supportive.

For the first two sessions you'll need a towel and a sturdy chair without arms. It’s a good idea to have a filled water bottle or a glass of water handy.

In sessions three to eight you'll also need a weight to use. If you do not have a dumbbell at home, you can make your own weight using a small backpack or pillowcase filled with a few books or cans of food. Wrap these items in a towel so there are no sharp pieces sticking out. If you use a pillowcase, make a knot at the top.

Another option is a plastic milk bottle filled with sand. Start with around 2 to 3 kg of weight.

You can gradually increase the weight each week.


Click the image below for your current week's session to open the video in your browser. To get the video to display full screen, click the full screen symbol to the right of the video's playbar.

Week 1


Week 2


Week 3


Week 4


Week 5


Week 6


Week 7


Week 8


Written by HealthInfo clinical advisers. Page created July 2021. Last updated September 2023.

Page reference: 890344

Review key: HIOST-35589