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Your Exercise Solution (YES)
Movement is the best medicine. But moving can be difficult when your joints hurt. Your Exercise Solution (YES) is a resource to help you create a physical activity routine — based on your specific needs and ability level — with modifications developed and approved by physical therapists.
Exercise Videos
Use the library of YES exercise videos on the Arthritis Foundation's YouTube channel to create customized, safe and effective workouts with joint-specific modifications developed and approved by physical therapists.
Upper Body 
Neck & Back Exercises
Maintain the strength and range of motion in your neck and back with proper stretching and resistance exercises.
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Upper Body 
Core Exercises
Whip your core into shape to support nearly every move you make with these simple yet effective exercises.
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Upper Body 
Chest Exercises
Strengthen your chest and retain your range of motion in your upper torso with a few key moves.
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Lower Body 
Knee Exercises
For better knee stability and mobility, strengthen the muscles around your knee joints.
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Lower Body 
Leg Exercises
Stretch and strengthen your leg muscles to make daily tasks like walking, sitting and standing easier.
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Workout Demos 
Lower Body Stretching Demo
Keep your muscles loose and limber with these lower body stretches, including the knee-to-chest stretch, seated butterfly stretch and more.
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Workout Demos 
Core Workout Demo
Whip your core into shape to support nearly every move you make with these simple yet effective exercises.
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Workout Demos 
Stairs Workout Demo
Strengthen your leg muscles and improve your stability to make going up and down stairs safer and easier.
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Workout Demos 
Seated Workout Demo
Improve your range of motion and cardio safely with this seated workout that includes the hip hinge, leg lifts, the march and more.
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Tips to Safe and Successful Stretching:
- Stretch just until you feel gentle pulling in your muscles, then hold the stretch.
- The stretch shouldn't be painful.
- Stretch gently and smoothly. Do not bounce.
- Breathe naturally as you hold the stretch. Don't hold your breath.
- Repeat stretches as needed, slowly increasing their depth over time.
Tips to Safely and Successfully Use Resistance Bands:
- Use a resistance band or tube with foam handles. They're easier to grip.
- Or add foam pipe insulation to bands or tubes to create handles.
- Handles not an option? Opt for resistance tubes. They're gentler on hands.
- Resistance tubes and bands come in many lengths and resistance levels. Don't rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
- Try different ones to find the best fit.
- The last few reps in a set should be difficult, but not impossible.
Pamela Massey
Remembering Pamela Massey
As a physical therapist, Pamela Massey's service to the arthritis community spanned every level of patient support.
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Walk With Ease Program
The Arthritis Foundation's six-week walking program is proven to reduce arthritis pain and symptoms while improving your overall health. Learn how the program can work for you.
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Physical Activity Podcasts
Tune in to the Live Yes! With Arthritis Podcast to hear top experts discuss a variety of fitness topics — from the benefits of tai chi and yoga to real-world strategies for staying motivated.
Tune In
Physical Activity Webinars
Get fitness experts' advice, tips and modifications to make your workouts work best for you. Watch the educational webinars now to learn how to be physically active without harming your joints.
Watch Now
American Physical Therapy Association
Partnering to Promote Physical Activity
The American Physical Therapy Association has teamed up with the Arthritis Foundation to optimize movement and transform society.
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Stacy's story
"It's a gift that I'm feeling so good."
After years of being unable to do anything, Stacy Courtnay uses exercise and complementary therapies to help manage her arthritis.
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Eugenia's story
Yoga Helps Her Manage RA & Enjoy Life
Developing a yoga practice influenced not only Eugenia Esquivel's ability to move, but also her overall mindset and approach to life.
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Your Exercise Solution Partners
Our YES exercise videos were made possible by generous donations to the Pamela Massey Patient Partner Resources Fund, the American Physical Therapy Association and Voltaren Arthritis Pain Gel.
Take the First Step to Get Moving
Before you customize a physical activity routine that's just right for you, download the e-book: A Guide to Happy Feet. Learn ways to protect your feet, what to look for in shoe choices and more. It's the first step to getting and staying active.
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Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life.
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Join us and become a Champion of Yes. There are many volunteer opportunities available.
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Take part to be among those changing lives today and changing the future of arthritis.
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Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation's mission.
Donate
Ways to Give
Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.
Make a Donation
Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!
Become a Member
Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more.
Make a Honor or Memorial Gift
Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.
Gift Planning
I want information on ways to remember the AF in my will, trust or other financial planning vehicles.
Volunteer
Live Yes! INSIGHTS
Give Just 10 Minutes.
Tell us what matters most to you. Change the future of arthritis.
By taking part in the Live Yes! INSIGHTS assessment, you'll be among those changing lives today and changing the future of arthritis, for yourself and for 54 million others. And all it takes is just 10 minutes.
Your shared experiences will help:
- Lead to more effective treatments and outcomes
- Develop programs to meet the needs of you and your community
- Shape a powerful agenda that fights for you
Now is the time to make your voice count, for yourself and the entire arthritis community.
Currently this program is for the adult arthritis community. Since the needs of the juvenile arthritis (JA) community are unique, we are currently working with experts to develop a customized experience for JA families.
How are you changing the future?
By sharing your experience, you're showing decision-makers the realities of living with arthritis, paving the way for change. You're helping break down barriers to care, inform research and create resources that make a difference in people's lives, including your own.
Get Started
Partner
Meet Our Partners
As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.
Trailblazer
Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000
Visionary
Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.
Pioneer
Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.
Pacesetter
Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.
Signature
Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.
Supporting
Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.
Find All Solutions for 2cosx-1 0
Source: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/your-exercise-solution