Knee and Hip OA Foundation
Adults with knee or hip osteoarthritis who are starting out, gentle, or in a flare.
How often
most days, 12 to 20 minutes
What's inside
6 moves in one session: warm-up, main work, cool-down. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair, Counter or chair back, Counter support, Firm chair, Mat
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Seated calm breath Dizzy → normal breath, eyes open. | 1 x 60s hold |
| Main | Seated knee extension (long-arc) Stop for sharp joint line pain or locking. | 2 x 10 reps each side |
| Main | Supine hip openers (figure-4 gentle) Groin pinch → less pull or skip. | 2 x 20s hold each side |
| Main | Pendulum hip/knee swing (supported) Balance loss → both hands on support. | 1 x 20s hold each side |
| Main | Weight shift (standing) Giving-way → sit, regress. | 2 x 8 reps each side |
| Cool-down | Seated quad / hip flexor ease (gentle) Replace with breath if irritable. | 20s hold each side |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- Hot, red, swollen joint with fever (possible infection)
- Sudden inability to bear weight after trauma or giving-way with locking
- Calf swelling/pain with shortness of breath (seek urgent care)
- Night pain with unexplained weight loss
- Rapidly progressive deformity or numbness/weakness in the limb
Get it in LimBear
A one-time purchase in the LimBear app for Pro members. Buy it once, install it, then make it yours. The optional coach can run every set, hold and rest timer, and you can switch it off anytime.
Get LimBear