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Online mobility action programme for osteoarthritis

Hōtaka kori mo ngā tangata kaikōiwi

The Mobility action programme for osteoarthritis (MAP) is a free eight-week programme for people with osteoarthritis that affects their hip or knee. It's been shown to help people move more easily and be able to do more in their everyday lives.

The online mobility action programme for osteoarthritis (online MAP) is for people who can't or would prefer not to attend the programme in the community.

Online MAP is a free eight-week programme that you can do at home. It has two parts.

A physiotherapist or an exercise professional who is an expert on osteoarthritis runs the education sessions.

Exercise videos

The videos below provide instructions on how to do a series of exercises at home. An exercise professional has designed the videos for participants of the Canterbury DHB’s online MAP.

By choosing to take part in this programme you accept responsibility for following the instructions provided in the video.

If you have a lot of pain when you do the exercise or you feel a sharp pain, you should stop and ask your MAP facilitator for advice. You should also get advice if you have pain that's 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 don’t 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


Enrolling in MAP

Mobility Action Plan logoAsk your GP or an allied health professional such as your chiropractor, dietitian, occupational therapist, osteopath, physiotherapist or podiatrist if the mobility action programme is right for you. They can refer you to the MAP coordinator who will contact you to enrol you in a programme.

Written by HealthInfo clinical advisers. Page created July 2021.

Page reference: 890344

Review key: HIOST-35589