Arthritis is a common condition that can cause pain and stiffness in the joints. However, exercise can help to reduce pain, improve mobility and flexibility, and increase endurance.

Here are 30 exercises that can help relieve arthritis pain and improve mobility..

1. Finger flexor stretch

Hold one hand out in front of you, palm facing down. Use your other hand to gently pull back on the fingers of the outstretched hand until you feel a stretch. Hold for 10 seconds, release, and repeat on the other hand.

2. Wrist rotation

With your palms facing down, rotate your wrists in a circle, starting with small circles and gradually getting larger. Repeat in the opposite direction.

3. Neck stretch

Slowly tilt your head to one side, bringing your ear to your shoulder. Hold for 10-15 seconds, then repeat on the other side. You can also perform a chin tuck by bringing your chin towards your chest and holding for 10-15 seconds.

4. Shoulder blade squeeze

Begin by sitting or standing with your arms at your sides. Squeeze your shoulder blades together, hold for 5 seconds, then release.

5. Shoulder rotation

Hold your arms out to your sides with your elbows bent at 90 degrees. Rotate your shoulders forward in a circle, then backward. Repeat for 10-15 repetitions.

6. Elbow bend and straighten

Holding a light weight or resistance band, bend your elbow and bring the weight towards your shoulder. Straighten the arm again. Repeat for 10-15 repetitions, then switch to the other arm.

7. Bicep curl

Holding a light weight or resistance band, curl your arm from the elbow towards your shoulder. Lower the arm again. Repeat for 10-15 repetitions, then switch to the other arm.

8. Tricep extension

Holding a light weight or resistance band, extend your arm above your head. Slowly lower the weight behind your head, then extend the arm again. Repeat for 10-15 repetitions, then switch to the other arm.

9. Chest fly

Lie on your back with your arms out to the sides and palms facing up. Slowly bring your arms together above your chest, then lower them back down. Repeat for 10-15 repetitions.

10. Wall push-up

Stand facing a wall with your hands on the wall at chest height. Slowly lower your body towards the wall, then push back up. Repeat for 10-15 repetitions.

11. Abdominal crunch

Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, then slowly lift your head and shoulders off the ground. Lower back down and repeat for 10-15 repetitions.

12. Pelvic tilt

Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor and hold for 5 seconds, then release. Repeat for 10-15 repetitions.

13. Hip abduction

Stand with your feet shoulder-width apart. Lift one leg to the side, keeping your toes pointed forward. Lower the leg back down and repeat for 10-15 repetitions, then switch to the other leg.

14. Hip extension

Stand with your feet shoulder-width apart. Lift one leg behind you, keeping your back straight. Lower the leg back down and repeat for 10-15 repetitions, then switch to the other leg.

15. Knee extension

Sit in a chair with your feet flat on the ground. Straighten one leg out in front of you, then slowly lower it back down. Repeat for 10-15 repetitions, then switch to the other leg.

16. Knee flexion

Sit in a chair with your feet flat on the ground. Bend one leg up towards your chest, then slowly lower it back down. Repeat for 10-15 repetitions, then switch to the other leg.

17. Ankle flexion and extension

Sit in a chair with your feet flat on the ground. Lift one foot off the ground and point your toes forward, then flex your foot back towards your shin. Repeat for 10-15 repetitions, then switch to the other foot.

18. Toe stretch

Sit in a chair with your feet flat on the ground. Lift one foot off the ground and use your hands to stretch your toes out. Hold for 10 seconds, then release. Repeat for 10-15 repetitions, then switch to the other foot.

19. Heel raise

Stand with your feet shoulder-width apart. Slowly rise up onto your toes, then lower your heels back down. Repeat for 10-15 repetitions.

20. Toe raise

Stand with your feet shoulder-width apart. Lift your toes off the ground, then lower them back down. Repeat for 10-15 repetitions.

21. Standing hamstring stretch

Step forward with one foot and place your heel on the ground. Bend your other knee and lean forward, stretching your hamstring. Hold for 10 seconds, then switch to the other leg.

22. Standing quad stretch

Stand with your feet hip-width apart. Lift one foot towards your backside and grab your ankle. Hold for 10 seconds, then switch to the other leg.

23. Standing calf stretch

Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping your heel on the ground. Lean forward and feel the stretch in your calf. Hold for 10 seconds, then switch to the other leg.

24. Wall hamstring stretch

Lie on your back with your legs straight up against a wall. Keep your arms at your sides and feel the stretch in your hamstrings. Hold for 10-15 seconds.

25. Seated hip stretch

Sit in a chair with your feet flat on the ground. Place one ankle on the opposite knee and gently push down on the bent knee. Hold for 10 seconds, then switch to the other leg.

26. Seated spinal rotation

Sit in a chair with your feet flat on the ground and your hands on your hips. Slowly twist your upper body to one side, then the other. Repeat for 10-15 repetitions.

27. Neck rotation

Sit in a chair with your feet flat on the ground. Slowly turn your head to the left, then to the right. Repeat for 10-15 repetitions.

28. Toe taps

Sit in a chair with your feet flat on the ground. Tap your toes on the ground as quickly as possible for 30 seconds.

29. Leg lifts

Sit in a chair with your feet flat on the ground. Lift one leg straight up, then lower it back down. Repeat for 10-15 repetitions, then switch to the other leg.

30. Arm circles

Stand with your feet shoulder-width apart. Hold your arms out to the sides and make small circles with your arms. Gradually make the circles larger, then reverse the direction. Repeat for 10-15 repetitions.