Intense training can often aggravate joint inflammation. Regular exercise is an integral part of managing the stiffness and chronic pain of arthritis. The key is to do low-intensity exercises, which not only strengthen muscles and improve flexibility but can also help to reduce inflammation.
No regime fits everyone well. Those who have arthritis should avoid exercises that may strike or shake the affected joints. Always consult a health professional before beginning exercise routine. A physiotherapist can recommend specific exercises for you, based on your ability and your needs. A therapist can teach you how to track your progress and adjust your workouts as needed.
10 Best Arthritis Exercises
Tai Chi, yoga and stretching exercises are good ways to increase the range of motion for many people. However, there are many stretching routines that you can do every day at your home.
1. Stretching chest and arm:
- Stand and interlace fingers behind the back and squeeze the shoulder blades.
- Then turn your shoulders back and forth.
2. Stretching knee to chest:
- Lie on your back, hold your knee bend and gently hold it against your chest.
3. Lateral curl:
- Stand and lift your arms up above your head and bend your body slowly from side to side.
4. Quadriceps Stretch:
- Stand in the heading of a wall and place one hand on the wall to maintain balance and use the other hand to pull your flexed leg toward the buttocks.
- Stand and bring your arms behind your head and bend your elbow so that it points toward the ceiling.
- Walk your fingers slowly down to try to reach your back.
- Take your other arm and gently press your elbow with your hand to increase the stretch.
6. Butterfly Stretch:
- Sit cross-legged with the bottoms of your feet together and use your elbow to push your knees to the floor gently.
7. Hamstring stretching:
- Sit up straight with your legs stretching out in front of you.
- Bend one knee and slowly let it fall to the floor, keep the other leg extended.
- Slowly, lean over to the extended leg while keeping the other leg bent, with the sole toward the inner thigh of the extended leg.
Inflammation of the joints and lack of physical activity can weaken muscles over time. However, exercises that build muscle strength can help to reduce pain and inflammation by supporting joints and protecting them from shock and injury.
8. Seated Rowing:
- Sit straight on a chair and attach the exercise band around your stretching feet.
- Slowly pull the handles at the ends of the exercise band toward your chest, tighten the muscles of your abdomen and shoulder blades.
9. Puppet Stretch:
- Sit straight with your hands down at the sides.
- Imagine that there is a thread connected to the upper back of your head, pull it towards the ceiling, relax the chin and elongate the spine.
- Lie on your stomach with your arms next to your body.
- Squeeze the shoulder blades and buttocks.
- Slowly raise the shoulders and head, keep the chest in contact with the carpet or floor.
11. Aerobic exercises
As with all new exercise routines, begin with caution to increase your heart rate and improve your stamina. Primary ways to increase your heart rate, such as:
- Cycling – most doctors recommend using a stationary bicycle
- Movement and exercise in hot water
Again, it is essential to adapt your exercise routine to your specific needs and limitations. Always consult your doctor before beginning any exercise routine.
Image Source: 1