Introduction
An exercise regime is crucial in managing arthritis. Engaging in specific exercises can enhance function and alleviate symptoms like pain, stiffness, and discomfort.
Regular exercise strengthens your body, elevates energy, and supports a healthy weight. It improves flexibility, muscle strength, bone density, and overall mental and physical health.
Other benefits include improved sleep quality, enhanced balance, and bone fortification. Below are some of the most effective exercises for arthritis, ideal for incorporating into your daily routine.
Guidelines
Opt for moderate, low-impact exercises to ease joint discomfort. Avoid overly strenuous activities and excessive stretching, especially if you have hypermobile joints. Strive to avoid inactivity and engage in physical activity daily.
These exercises aim to rejuvenate and strengthen your body for better symptom management. Exercise within your comfort zone and be mindful of your limits.
Additionally, consider gentle activities like walking, stationary biking, and water exercises. Cardio machines, yoga, and tai chi are also beneficial.
Applying a heat pack for 20 minutes before and an ice pack for 20 minutes after exercising can be helpful.
General Exercises
Perform these exercises twice daily – upon waking, during the day, and before sleeping. On busy days, aim for at least 10 minutes of activity.
1. Child’s Pose
This yoga pose helps relax and ease tension in the neck, lower back, and hips. For comfort, use a cushion under your forehead, hips, or thighs.
To do it:
- From tabletop position, sink your hips toward your heels.
- Gently place your forehead on the floor.
- Reach your arms out in front or rest them next to your body.
- Hold this position for up to 3 minutes.
2. Neck Rotations
Neck rotations alleviate tension in the head, neck, and shoulders. Perform these standing or sitting, keeping the spine straight and rotating the head gently to each side, holding for 5 seconds.
To do it:
- Stand or sit with your spine straight.
- Keep your chin level as you gently turn your head to gaze over your right shoulder.
- Engage your neck muscles, and hold this position for 5 seconds.
- Gently release back to the starting position.
- Then do the opposite side.
- Do each side 5 times.
Shoulder Exercises
3. Downward-Facing Dog
Modify this pose if you have wrist issues. Use yoga blocks or slightly turn your fingers out.
To do it:
- To do it:
- From tabletop position, press into your hands as raise your hips toward the ceiling.
- Align your head with the insides of your upper arms or tuck your chin into your chest.
- Keep your heels slightly lifted, bend your knees slightly, and elongate your spine.
- Hold this position for up to 1 minute.
4. Door Presses
Strengthen your shoulder joints with door presses. Stand in a doorway, press your wrist, then palm into the doorframe, alternating sides.
To do it:
- Stand in a doorway with your right arm bent at a right angle.
- Position your fingers to point up toward the ceiling with your palm facing forward.
- Press the back of your wrist into the doorframe for 5 seconds.
- Using the other side, press your palm into the doorframe for 5 seconds.
- Do the opposite side.
- Do 2 to 3 sets of 8 to 12 repetitions.
Finger Exercises
5. Knuckle Bends
Stretch and flex your finger joints with knuckle bends. Press the tips of your fingers into your hand’s pads, then release.
To do it:
- Hold out your left hand with your fingers straight and close together.
- Bend the end and middle joints of your fingers while keeping your knuckles straight.
- Press the tips of your fingers into the pads of your fingers or hand for 5 seconds.
- Slowly release to bring your fingers back to the starting position.
- Then do the opposite hand.
- Do 3 to 5 repetitions.
6. Finger Bends
This involves pressing each finger into your palm and holding the position, beneficial for hand flexibility and strength.
To do it:
- Hold out your left hand.
- Gently press your thumb into your palm, holding this position for 3 to 5 seconds.
- Release your thumb back to its original position.
- Bend your index finger to press into your palm, holding this position for 3 to 5 seconds.
- Straighten your finger back to its original position.
- Continue with all of the fingers on your left hand.
- Repeat on your right hand.
Hand Exercises
Keep your hands flexible and functional with regular exercises.
7. Fingertip Touches
Press your thumb into each finger in turn, holding each position, to improve dexterity.
To do it:
- Hold out your left hand with your fingers straight and close together.
- Form an O shape by pressing your thumb into each finger, one at a time.
- Press into each finger for 5 seconds.
- Do each side 2 to 5 times.
8. Fist Stretch
Open and close your hand into a fist gently, aiding in maintaining hand flexibility and strength.
To do it:
- Straighten the fingers on your left hand before slowly bending your hand into a fist.
- You can rest the side of your forearm, wrist, and hand on a table or flat surface.
- Place your thumb on the outside of your fingers, making sure not to squeeze too tightly.
- Hold this position for 5 seconds.
- Release to the starting position.
- Do this 8 to 12 times.
- Then do the right side.
Hip Exercises
9. Lunge
Lunges help stretch and strengthen your hip muscles. Ensure your knee is aligned with your ankle for proper form.
To do it:
- From tabletop position, bring your right foot forward so your knee is directly above your ankle.
- Keep your knee directly under your hips or extend your knee back slightly.
- Place your hands on either side of your right foot.
- Square your hips to face forward and elongate your spine.
- Hold this position for up to 1 minute.
- Do the opposite side.
10. Knee-to-Chest Stretch
This stretch relieves hip and lower back tension. Lie on your back and draw one knee at a time to your chest, holding the position.
To do it:
- Lie on your back with your feet on the floor near your hips.
- Gently draw your right knee into your chest.
- Place your hands behind your thigh or around your shin.
- Keep your left knee bent or straighten your leg.
- Hold this position for up to 1 minute.
- Do the opposite side.
- Then bring both knees into your chest at the same time.
- Hold this position for up to 1 minute.
Exercises for Seniors
Utilize props like cushions and chairs for comfort and safety. Have support nearby during these exercises.
11. Step-Ups
Perform step-ups at the bottom of a staircase, using the railing for support. This helps build leg strength and balance.
To do it:
- Stand at the bottom of a staircase, holding onto the railing for support.
- Step your left foot onto the bottom step, followed by your right foot.
- Place your left foot down, followed by your right foot.
- Do 10 to 16 repetitions.
- Then repeat with your right foot leading.
Cautions
Consult a doctor or therapist before starting new exercises. Modify exercises to suit your needs and avoid overexertion.
Listen to your body, taking breaks as needed. Stop if you experience intense pain or discomfort.
Adapt your routine to your daily condition, considering factors like weather and time of day. Include warm-ups and cooldowns in each session.
When to See a Professional
Consider working with a fitness professional to tailor your exercise program to your specific needs.
They provide guidance, ensure correct form, and help maintain motivation and accountability.
The Bottom Line
Manage your arthritis effectively through regular exercise. Stay hydrated and maintain a healthy diet, including anti-inflammatory foods. Consistency in your exercise routine will lead to noticeable improvements in your arthritis symptoms.
