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Manage arthritis pain and stiffness with a guided online exercise program
You don't have to choose between "pushing through the pain" and "doing nothing." A structured, trainer-led program can help you move easier, feel steadier on your feet, and get back to the things arthritis has been holding you back from — without leaving your home.
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Member Stories
What Members Say After Starting Our Program
Why Thrivecore
Built Around How Arthritis Actually Behaves
Physiotherapy-Informed Approach
All programs are based on movement principles commonly used in musculoskeletal rehabilitation to help you move safely.
Real Trainers Providing Personal Support
Work 1-to-1 with a real trainer who knows what you need and supports you every step of the way.
A Plan That Grows With You
We monitor your mobility, strength and progress on a regular basis and adapt your program as you improve.
Exercise At Home, Conveniently
Start with basic exercises using only your body weight, resistance bands or objects you have at home. No need to visit the gym.
Flexible Across Timezones
Attend from India, US, UK, Canada, Australia or UAE at your own convenience.
Safe, Slow Progression
We begin at a pace that’s comfortable for you, and we only increase the intensity when you’re ready.
Understanding Arthritis
What Does Arthritis Actually Feel Like Day to Day?
Arthritis is much more than joint pain. This health condition can make simple everyday activities difficult to do and can even lower motivation. Most people suffer from a combination of these common symptoms.
Joint pain
This may be a deep, aching or sharp and burning pain that worsens with use or later in the day.
Stiffness
You may feel stiffness or have trouble moving your joints, especially in the morning or after sitting for long.
Swelling
Your joints may be swollen, warm or tender, especially during a flare-up.
Muscle weakness
Over time, the muscles around your joints may lose strength, making it difficult to move confidently.
Fear of movement
Many people are afraid that exercise will make their arthritis worse. The right exercises can help you move safely and feel more confident.
Poor balance
Weak muscles or stiff joints can influence your balance and increase your risk of falls.
The good news is that you don’t have to stop moving. Safe, guided exercise is one of the best ways to reduce pain, improve strength and stay active with arthritis. This is backed up by guidance from the Arthritis Foundation and the U.S. Centers for Disease Control and Prevention (CDC).
What to Expect
How Long Until I Notice a Difference?
Everyone progresses at a different rate but many members see small changes in 2-4 weeks. With consistent training larger improvements in strength, mobility and functional movement usually occur in 8-12 weeks.
Week 1
Getting Started
Your trainer will assess your pain, mobility and movement and develop a personalized plan that is safe for you.
Week 2
Building Good Habits
You’ll start with gentle exercises to help with your joint movement, build confidence and learn the correct technique.
Week 4
Early Strength Gains
As your body adapts, you’ll add light strengthening exercises to support and protect your joints.
Week 8
Getting Around Gets Easier
Many members find that normal activities like climbing stairs, standing up or walking seem easier. Morning stiffness may also improve.
Week 12
Reassessment
Your trainer will review your progress, compare it to where you started and update your plan to keep you moving forward.
Whats's Included
Everything Your Plan Is Built On
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1
Personal Assessment
Your trainer will review your pain history, affected joints, medical history and current activity level before developing your plan.
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2
Mobility Screening
We assess the mobility of your joints so we know your flexibility, your movement and what needs extra attention.
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3
Personalized Workout Plan
Your trainer will create a step-by-step strength and mobility program specific to your joints, goals, and fitness level.
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4
Live Online Coaching
Get real time, 1-on-1 sessions with a certified trainer that will guide you through each and every exercise.
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5
Ongoing Trainer Support
Keep in contact with your trainer between sessions for questions, progress, and exercise guidance.
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Nutrition Tips
Get practical guidance on eating right and managing weight to help ease the stress on your joints.
THE DIFFERENCE
Exercising Alone vs. The ThriveCore Program
| Feature | Exercising Alone | ThriveCore Program |
| Personalization | Generic videos or advice that may not match your needs | A personalized plan built around your joints, pain levels, and goals |
| Safety Support | No one checks your form or movement | A trainer guides you, corrects your form, and adjusts exercises when needed |
| Progression | You guess when to increase intensity | Your plan follows a structured approach and changes as you improve |
| Consistency | Easy to miss workouts without support | Scheduled sessions and trainer check-ins help you stay on track |
| Injury Prevention | Higher risk of using the wrong technique | Trainer guidance helps you exercise with safer movement patterns |
| Long-Term Support | The same routine may continue even when your needs change | Your plan evolves based on your progress and changing goals |
Meet Your Coaches
Who designs and delivers your program
Coach Sonali Soni
Clinical Fitness & Special Population Coach
8+ Yrs
Experience
100+
Clients
4.9/5
Rating
I focus on helping members build confidence in movement, improve strength, and return to the activities they enjoy.
Rahul Kulkarni
Medical Conditions Specialist
2+ Yrs
Experience
50+
Clients
4.9/5
Rating
Fear of movement is common with arthritis. We work together to create safe, gradual progress that helps members feel more comfortable.
Coach Dr. Diksha (PT)
Physiotherapist & Special Population Coach
6+ Yrs
Experience
200+
Clients
4.9/5
Rating
We start with movements that feel safe and comfortable, then progress the plan based on each member’s response.
Getting Started
What Happens After You Book?
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1
Book Your Assessment
To book your free assessment call, fill out the form below or call us directly.
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2
Discuss With A Trainer
15-20 minutes to discuss your pain points, movement challenges, health history, and goals.
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3
Get Your Plan
Based on your joints, your fitness level and your comfort level, your trainer will create a starter plan.
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4
Start Your Guided Sessions
Live online classes with your trainer & guided, safe exercises at your own pace.
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Track progress & reassess
Your trainer will check in with you often so they can evaluate your progress and change your plan if needed.
Quick Self-Check Tools
See Where You’re Starting From
These simple tools can help you understand your current movement, pain levels and fitness baseline prior to your free assessment call. They are meant to help inform your trainer, not diagnose arthritis or any medical condition.
BMI Calculator
An approximate idea of your weight category and how the weight may affect stress on your joints.
Pain Level Check
What is your pain level right now on a scale of 0 to 10 and where do you feel pain?
Mobility Score
Review activities of daily living including: getting up from a chair, walking and climbing stairs.
Morning Stiffness
Record how long you feel stiff when you get up.
Chair Stand Test
This simple 30 second sit-stand test assesses strength in the lower body.
Success Stories
Real Progress From Real Members
Sunita, 62 · India (Knee Osteoarthritis)
Sunita, 62, has been living with knee osteoarthritis and everyday movement had started to feel harder than it used to. Climbing stairs was difficult and the knee pain made it harder for her to enjoy something as simple as a walk with her family.
She started a 12-week personalized program, meeting with a trainer three times a week. The sessions concentrated on developing knee strength, enhancing mobility, and reinforcing the type of movement she uses every day.
“Things started to change as the program went along. Walking 20 minutes became easier. The stiffness I used to feel every morning was lessened.”
Frequently Asked Questions
Proper exercise is a great way to safeguard your joints. Overdoing it or using bad form can lead to short-term pain, so it’s best to listen to your trainer.
Yes. A trainer first assesses your fitness then designs a safe plan for you, gradually increasing the challenge to your comfort and progress.
Yes. Older adults can join this program as it includes gentle exercises to help improve balance, strength and allow you to move confidently.
You may still join. Your trainer will review your surgery details and follow any advice or restrictions from your surgeon.
Yes. Your trainer will tailor your plan to your flare-ups, pain levels and joints affected to help you to exercise safely.
No. You start with no special equipment. Later your trainer may add light resistance bands if required.
Yes. Every session is designed to be done at home, so you only need a small, clear space to get started.
Most members train two or three times each week. Your trainer will develop a schedule to suit your needs and goals.
Yes. If you have a question or need some extra support in between sessions you can message your trainer.
Many people notice small improvements within two to four weeks. Bigger changes often take a little longer and vary from person to person.
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