Anti-Inflammatory Moves: 12 Gentle Exercises That Are Effective Against Joint Pain

5. Seated Resistance Band Strength

Building a little muscle can provide big help for sore joints, and you don’t have to stand or strain to do it. Seated resistance band exercises—like gentle biceps curls or slow leg presses—work by challenging muscles in a controlled, joint-friendly environment. Using a band adds resistance without impact or sudden jolts. Rest the band under the feet (for arms) or around your shins (for legs), keeping a comfortable grip. Slowly pull or press, hold for a few seconds, then release. For those with hand arthritis, try loop bands or soft-grip handles. If you’re new to resistance work, start with fewer repetitions and a lighter band, resting whenever needed. This boost in strength helps shield your joints during daily tasks and can gradually make moving about feel less taxing.

6. Isometric Quad Set

Isometric exercises are a gentle, smart way to build strength when joint motion is painful or difficult—especially during arthritis flare-ups. The “quad set” targets the front thigh muscle (quadriceps), which supports knee health. Sit or lie down with your leg straight, then gently tighten your thigh muscle while keeping the leg still. Hold for five to ten seconds, then relax. Repeat toward ten reps per leg, moving only as much as comfort allows. Isometrics are invaluable because they let you strengthen muscles while the joint itself barely moves, reducing stress and easing inflammation. If holding your leg straight is tough, try a rolled towel under the knee for support. These can be done in bed, in a chair, or on the sofa—wherever feels most stable for you.