Hot Tub Exercises for Arthritis Relief

Living with arthritis can make daily life feel like a struggle. The persistent pain and inflammation may prevent you from participating in the activities you love, interfere with your work, and even cause discomfort when you’re simply sitting or trying to rest.

Fortunately, gentle hot tub exercises can provide arthritis relief and relieve pain and stiffness.

The challenge, of course, is how to move comfortably when your joints already hurt. That’s where warm water therapy comes in. Soaking in a hot tub supports your body while the heat soothes your joints. You may find the hot tub to be a comfortable place to begin stretching, improving flexibility, and building strength.

With a Hot Spring® spa in your backyard, you can create a customized routine that includes daily soaks, light stretching, and low-impact movements. You may soon find you feel better and move more freely.

The Healing Power of Moist Heat

Moist heat is one of the most effective natural methods for easing arthritis symptoms.

A hot tub surrounds your body with therapeutic warmth that not only helps relieve pain but also makes it easier to start moving.

The water provides natural support and resistance, making even simple motions more effective at building strength. The combination of buoyancy and heat creates an ideal environment for gentle exercise, helping your joints feel better while encouraging movement.

Start Smart in the Hot Tub

One of the greatest benefits of exercising in a hot tub is the warmth. It improves circulation and enhances joint flexibility. However, it’s important to take precautions to prevent dehydration or overheating.

Start by drinking plenty of water before entering your spa.

It’s best to sip slowly and make sure your throat and mouth don’t feel dry before you begin. While soaking and moving, keep a cold water bottle nearby to stay hydrated throughout your session.

Temperature also matters.

Many people find it best to start at a lower temperature, around 100°F, to avoid overheating. Gradually ease into the hot tub. You can start by dipping your feet in while sitting on the edge or spa bar top, then slowly slide into a cooling seat before fully immersing yourself.

Once you’re fully in the water, allow your muscles and joints to relax before beginning any stretching.

Hot Tub Stretches to Get You Started

Your specific stretching routine should reflect the type and location of your arthritis. No matter what joints are affected, though, every good exercise session should begin with a full-body stretch. Don’t worry if you can’t move fully through a stretch at first. Even partial movement is helpful and completely normal.

Please consult with your doctor before beginning any stretching or exercise routine.

These beginner stretches are ideal for performing while seated in your spa:

Hand, Wrist, Elbow & Shoulder Stretch:

Interlace your fingers with palms facing in. Turn your palms outward and slowly extend your arms away from your body. Hold the stretch for a count of 20, breathe deeply, and repeat two more times.

Upper Body Twist:

Bring one arm across your chest and use the opposite hand to gently press behind the elbow. Optionally, you can add a waist twist in the direction of the stretch. Hold for 20 seconds, then switch sides.

Knee-to-Chest Stretch:

Sit tall and place both hands behind one thigh. Gently pull your knee toward your chest and hold it for as long as it feels comfortable. Release and repeat with the other leg.

Foot and Ankle Stretch:

Extend your legs toward the wall of the spa and rest your feet against it. Gently press your toes into the wall so only the tips are touching, then hold for 20 seconds. Relax your feet and repeat one or two more times.

You’ll know you’ve stretched enough when your muscles feel more relaxed afterward. Take your time and repeat any stretches you feel need extra attention before moving on to your exercises.

Low-Impact Hot Tub Exercises for Strength and Flexibility

When you’re in water, your body’s weight is partially supported, easing pressure on sore joints. At the same time, the resistance from the water helps build strength in a gentle and controlled manner.

The following exercises are especially effective for arthritis relief when done slowly and consistently. Be sure to get your doctor’s approval before beginning and modify the movements to suit your comfort level:

Arm Circles:

Extend both arms out to your sides in a T shape. Rotate them forward to make small circles, dipping your fingers in the water with each turn. Continue for 30 seconds, then reverse the direction for another 30 seconds.

Water Push-Downs:

Sit upright with your elbows bent at your sides and palms facing down. Press your hands downward until your fingers point toward the spa floor, then return to the start. Perform 10–15 repetitions slowly.

Arm Swings:

With arms outstretched, bring one arm across your body until it meets the other hand (or comes as close as possible). Return slowly and repeat with the other arm. Do 10–15 reps per side, keeping your thumbs pointed upward for maximum water resistance.

Flutter Kicks:

While seated, extend both legs in front of you under the water. Alternate small kicks as if you were swimming, maintaining for about 30 seconds or until you feel fatigued.

Bicycle Crunches:

Start with legs extended. Bring one knee toward your chest, then extend it back out to the starting position. Repeat with the opposite leg. Perform 10–15 of these “crunches,” counting both legs as one repetition.

You can run through this set two or three times per session. As your endurance improves, feel free to expand your routine or add in other aquatic exercises. The key is steady, mindful movement—not speed or intensity.

Tailor Your Routine to Your Needs

Daily stretching and light strength-building exercises, performed in the warm comfort of a hot tub, can be a valuable part of managing arthritis symptoms. Do range-of-motion stretches every day, and do strength-building moves every other day.

Listen to your body. Some days you may be able to do more, while other days call for a gentler approach. What matters most is consistency. Even short, regular sessions can lead to real improvements in pain levels and mobility over time.

Having a Hot Spring® spa at home allows you to easily commit to your wellness goals, offering relief when you need it most. Start where you are, do what you can, and build from there. The water is ready when you are.

Let Townley Pool & Spa Help You Feel Better, Every Day

At Townley Pool & Spa, we believe your hot tub should be more than a luxury. It should support your health and well-being. That’s why we offer Hot Spring® spas, known for their exceptional quality and ease of use.

Ready to create your daily wellness ritual?

📍 Visit our Little Rock showroom
📞 Call or text us at (501) 666-0776
🌟 You Deserve Relief. You Deserve to Move Freely Again.

Your journey to less pain and more movement starts right at home with warm water, gentle motion, and expert advice and support from us!