Home exercise equipment: what you need, and what you don’t
Our home exercise programs are built so you can start with what you already have. This guide shows what each program uses, what to look for if you want to buy something, and household swaps for every item.
Start with what you have: a sturdy chair without wheels, a wall, a kitchen counter to hold for balance, a towel and some floor space. That is enough for most of our exercises.
Equipment by program
- Knee arthritisExercise mat, Resistance bands, Foam roller, Exercise step
- Hip arthritisExercise mat, Resistance bands, Exercise step
- Low back pain and sciaticaExercise mat
- Shoulder painResistance bands, Light dumbbells, Door anchor for bands, Foam roller
- Neck pain and postureExercise mat, Resistance bands, Light dumbbells, Foam roller
- Older adults: strength and balanceLight dumbbells, Exercise mat, Resistance bands
- Hand arthritisLight dumbbells, Small soft ball, Hand therapy putty, Finger exerciser bands
- Plantar fasciitisExercise mat, Resistance bands, Massage ball
The items, and what to use instead
Exercise mat
Cushions your back, knees and hands for exercises done lying down or kneeling.
Used in our programs for: knee arthritis, hip arthritis, low back pain and sciatica, neck pain and posture, older adults, plantar fasciitis
What to look for: Non-slip, about 6 mm (1/4 inch) thick. Thicker mats are softer but less stable for standing work.
Household swap: A rug or a folded blanket on a non-slip floor.
Resistance bands
Add light, adjustable resistance to strengthening exercises.
Used in our programs for: knee arthritis, hip arthritis, shoulder pain, neck pain and posture, older adults, plantar fasciitis
What to look for: A set with several resistance levels, so you can start with the lightest and move up.
Household swap: For some exercises, water bottles or cans held in your hand. Some clinics give patients a starter band.
Safety: Check bands for nicks or tears before each use, and keep the band away from your face.
Door anchor for bands
Holds a band in a closed door for pulling exercises.
Used in our programs for: shoulder pain
What to look for: A padded anchor that fits in the hinge side of a door. Many band sets include one.
Household swap: A sturdy post or railing you can loop the band around.
Safety: Use a door that opens away from you, and make sure no one will open it.
Light dumbbells
Add light resistance to arm and shoulder exercises.
Used in our programs for: shoulder pain, neck pain and posture, older adults, hand arthritis
What to look for: A light pair you can lift 10 to 15 times with good form. Start lighter than you think.
Household swap: Water bottles or food cans.
Foam roller
Supports your back or knee in some mobility and strengthening exercises.
Used in our programs for: knee arthritis, shoulder pain, neck pain and posture
What to look for: Medium density and smooth. Ridged rollers feel firmer.
Household swap: A rolled towel or a firm pillow, for most exercises.
Massage ball
For rolling under the foot.
Used in our programs for: plantar fasciitis
What to look for: A firm, smooth ball about the size of a tennis ball.
Household swap: A tennis ball, or a frozen water bottle for a cooling roll.
Small soft ball
For squeezing exercises, such as grip work or squeezing between the knees.
Used in our programs for: hand arthritis
What to look for: Soft enough to squeeze comfortably.
Household swap: A rolled towel, a pillow or a soft toy ball.
Exercise step
For step-ups and calf exercises.
Used in our programs for: knee arthritis, hip arthritis
What to look for: A low, non-slip step. Lower is safer to start.
Household swap: The bottom stair of a staircase, holding the handrail.
Safety: Hold a rail or counter until you feel steady.
Hand therapy putty
For grip and finger strengthening.
Used in our programs for: hand arthritis
What to look for: Sold in resistance levels. Start with the softest.
Household swap: A sponge or a soft ball.
Finger exerciser bands
For exercises that open the fingers against light resistance.
Used in our programs for: hand arthritis
What to look for: Light resistance to start.
Household swap: A rubber band around the fingers.
What you’ll need Paid links
If you decide to buy something, these links go to search results for each item above.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
- Door anchor for bands · Holds a band in a closed door. Many band sets include one. A sturdy post or rail can work.
- Light dumbbells · Start light and build up slowly. Water bottles or food cans work to start.
- Foam roller · Medium density; a smooth roller is gentler than a ridged one. A rolled towel works for some exercises.
- Massage ball · A firm ball for rolling under the foot. A tennis ball or frozen water bottle works.
- Small soft ball · For squeezing exercises. A pillow or rolled towel works.
- Exercise step · Optional, with a non-slip top. The bottom stair with a handrail works well.
- Hand therapy putty · Comes in resistance levels; start with the softest. A sponge or soft ball works.
- Finger exerciser bands · For finger-opening exercises. A rubber band works.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
Before you start
Check with your doctor, physical therapist or other clinician before starting a new exercise program, especially after surgery or a recent injury. Stop and get advice if you have sharp or worsening pain, new numbness or weakness, or dizziness. Equipment makes some exercises easier to set up, but it doesn’t replace good form or the right amount. See our medical disclaimer.
Frequently asked questions
Do I need equipment for home exercises?
Usually not to start. Most of our programs use a chair, a wall and some floor space. Equipment adds comfort or resistance later, and every item here has a household swap.
What is the most useful item to buy first?
It depends on your program. For floor exercises, a mat makes the biggest difference to comfort. For strength programs, a set of light resistance bands is the most flexible. Check the page for your program.
Do you recommend specific brands?
No. Our links go to Amazon search results, so you can compare products and prices yourself.
Last updated November 2026 · Protocol Archive Editorial. We don’t recommend brands, and no company pays to appear on this page.