Exercise is known for relieving stress and helping improve your range of motion. Without it you’ll feel sluggish and weak. Having arthritis can limit the exercises you can do due to pain and stiffness. Luckily there are a wide range of exercises out there that can help with our many health needs. Here are a few that will help you start feeling energized and ready to begin your day. Check with your doctor before starting any exercise.
1.) Neck rolls and stretching- Roll your head around from left, back, right, and front. Hold your head to the right for about five seconds and to the left about five seconds. Advanced people can put their right hand (palm up) under their thigh and lean your head to the left for about five seconds and then go to the other side.
2.) Shrug your shoulders for about twenty times and then reach your fingers towards the skies. Advanced people can bend left arm behind you and grab your elbow with your right hand and hold for ten seconds. Switch to the other side.
3.) Gently roll hands around in circles, make a fist and then stretch fingers as wide and as far as you comfortably can. Advanced people can place hands on a wall, rotate hands upside down and press palms against the wall. The higher you go up the more difficult it gets.
4.) For your back do side bends and toe touches but be careful and move slowly. Advanced people can stand in front of a wall with your back to it and turn in either direction trying to touch the wall behind you. Start at shoulder level and then move down to your waist level.
For more easy stretching check the bottom of this article for source and there will be a link there to guide you right there.
The following exercises can be done seated, standing or lying on the floor. Use resistance bands or light free weights.
1.) Lift and straighten your leg from a seated position in your chair.
2.) Push ups
4.) Stomach crunches (Don’t do crunches if you have arthritis in your stomach, sides, or back. CHECK with your doctor or healthcare professional first).
The following are cardiovascular exercises that you can do that will relieve stiffness.
8.) Biking or cycling
9.) Low impact exercises that are easy on the joints.
The following are range of motion exercises that will help improve your flexibility.
9.) Stretching (in or out of water)
10.) Tai chi
11.) Finger massages (either you can do them on yourself or get a friend or spouse to help you)
12.) Opening and closing of fingers
14.) Shoulder and arm rotations. You can hold your arms out to your sides at shoulder level and rotate them backwards and forwards.
Please note that when your arthritis is flaring up don’t force yourself to workout or exercise because it’ll make the pain worse. Exercising when you don’t have a flare up makes you have less pain and stiffness.
Source for the stretching exercises above: