Videos: osteoarthritis and exercise

Topic

Time point in video

What is osteoarthritis (OA)?

0:00

What is the effect of activity & exercise on OA & health?

2:57

Is there a difference between activity & exercise?

5:02

Do I need both activity & exercise?

6:02

How much is enough physical activity?

7:06

How much is enough exercise?

9:05

• What type of exercise should I do?

9:50

• How often should I do it?

11:21

• How much effort do I need to make?

12:03

• How much time to I need to spend?

12:45

Barriers to exercise & strategies to try

13:39

• Won’t I wear out my joint & make pain worse?

13:56

• I can’t get motivated (goal setting)

15:00

• I don’t have time

17:06

• I’m too tired

18:08

• The weather is bad

18:32

• I can’t afford it

18:57

Tips for starting activity & exercise

19:12

Topic

Time point in video

What is osteoarthritis (OA) of the hip/knee?

0:15

What exercise and physical activity can help reduce symptoms of OA?

3:00

Exercise principles

4:30

Starting an exercise program

Warm-up

8:06

Topic

Time point in video

Body position & alignment

9:30

How often, how much & how to progress

11.20

Hip abductor muscles (gluts)

1. Clam on back

16:06

2. In side lying

16:58

3. Standing leg side-slide

18:30

4. Standing leg side slide with ¼ squat

19:45

Hip flexor muscles

1. Sitting hip bend

21:00

2. Sitting hip bend with resistance

21:30

Quadriceps muscle (front thigh)

1. Sitting leg press

22:08

2. ¼ squat with chair

23:01

3. Single leg ¼ squat in mini lunge postion

24:39

4. Step up/down

26:05

Hamstring muscles (back thigh)

1. Sitting static progressing to dynamic knee bend

27:37

2. Standing knee bend

28:30

3. Sitting resisted knee bend

29:01

4. Standing resisted knee bend

29:36

Calf muscles

1. Sitting single leg toe press

30:26

2. Standing heel raise

30:58

3. Standing heel raise on single leg

31:35

4. Standing heel raise on single leg with knee bend/straightening

31:43

Trunk/core muscles

Front trunk/abdominals

1. On back, bent knee single raise

32:28

2. Plank using counter

33:36

3. Plank on bed/floor with knee support

34:46

4. Plank on bed/floor with foot support

35:20

Back & hip extensor muscle

1. Hip extension laying on back

36:00

2. Bridge

36.39

Side trunk muscles

1. Side bridge with wall support

37:54

2. Side bridge with counter support

38:48

Topic

Time point in video

Which ones & how to do

39:35

1. Side trunk

40:47

2. Hip flexor/groin (on bed or over edge of bed)

41:23 / 42:07

3. Adductors (inside thigh) in standing position

42:35

4. Hamstring

43:18

5. Quadriceps (standing or laying on your front)

44:05 / 44:59

6. Knee extension/straightening

45:40

7. Calf

46:24