Exercises For All Levels Of Arthritis
A health article about arthritis from arthritis - Your Health Online the A to Z directory of
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Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm.
Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.
The types of exercises suggested vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm
compresses to the joints, followed by mild stretching. Range of motion exercises, such
as dance, are a very good start, as are low-impact aerobics. These can relieve stiffness
and increase flexibility.
Never discount the effectiveness of walking as an exercise.
Walking is a great exercise to improve the arthritic condition, and carrying weights as
light as one pound and using your arms as you walk can involve the whole body. The
“trick” is to make walking interesting enough as an exercise to stay motivated. Try
walking in different settings, alternating walking with dance on different days, and of
course including a partner can be much more interesting than going at it alone.
Using aquatics: exercising in a pool-is a great way to exercise as well. Water is
an excellent aid because it provides resistance that builds muscle in the entire body
while reducing shock to the joints at the same time. Additionally, because the whole
body tends to become involved in aquatic exercise the added benefit of cardiovascular
exercise is enjoyed. If at all possible, find a heated pool to work out in.
Warm water is
soothing to the joints and will cause the blood vessels to dilate, increasing circulation.
With that in mind, it is often beneficial to add using a spa to your regimen, perhaps after
your workout, in order to provide some soothing jets of water to your muscles and even
more help with increased circulation, which is always vital when dealing with arthritis.
If you still want more variety, you may want to try yoga. Yoga is a general term
for several stretching, and pose-oriented exercises originating in India, and is extremely
beneficial toward achieving flexibility and reducing stress physically and mentally.
are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha
Yoga comprises of gentle stretches and simple poses that help flexibility and balance,
and are easy to learn and enjoy. Check your local activities paper or section of your
local paper to see if there are any yoga classes near you.
Even when you cannot make it out to walk or to an aquatics or yoga class, there
are exercises you can do daily to improve flexibility, strength and conditioning. You can
flex your legs while sitting in a chair facing forward, simply by moving your leg outward
while keeping your foot on the floor and holding it there for a few seconds, then
retracting it until your foot is behind you, then alternating to the other leg. Interlocking
your fingers and slowly flexing your wrists to the left and the right for a few minutes a
day can help tremendously to increase flexibility and reduce pain in the wrist area.
For your upper back, you can stand upright in front of a table, then lean over and
place your hands on the table and tuck your chin back toward your collarbone. Once
positioned as such, lift your upper back upward and simultaneously take a deep breath.
Hold that position for 5-10 seconds and then relax while exhaling. While doing this,
lower your spine slowly as you move both shoulder blades forward as if toward each
other. Repeat this exercise for 10-15 repetitions.
For the shoulders and middle back, start again from an upright position standing
as straight as you can, reach back and lock the fingers of both hands together. Breathe
slowly and deeply and lift upward with your shoulders while at the same time, exhaling.
Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.
For the shoulders and upper chest, choose a free corner of the room to stand in
and place your hands on the opposite sides of the corner. Take a step back about 18
inches from the corner. You now should be facing the corner directly with your hands on
both of the walls with your body some distance from the wall itself. Keeping your chest
up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-
Whatever exercise program you choose, be sure to breathe properly when
exercising. Oxygenation is important to any exercise regimen as it promotes a healthy
heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital
to achieving the flexibility and strength that you are trying to achieve in battling arthritis.
Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a
new exercise regimen, However if the pain of soreness persists for more than one hour,
or you have a decrease in mobility that lasts longer than an hour, then the regimen
should be reduced until the soreness desists.
Also, look for signs of increased swelling
of joints or any persistent increase of weakness; these are signs of activities that are
too strenuous and a reduction in activity will be necessary. Just remember to take all
new exercise regimens slowly at the start. The idea is to increase flexibility not train for
There are three main types of exercises to include in a basic exercise program:
Range-of-motion exercises - These lessen stiffness and help with improving flexibility.
"Range of motion" refers to the area within which the joints move naturally or on a daily
basis. Although these range-of-motion exercises can be performed every day, it is
recommended that they be done at least every other day.
Strengthening exercises - There are two types of strengthening exercises; isometric
or tightening the muscles without moving the joints, and isotonic, moving of the joints for
strengthening muscle movements. It is recommended to do these sets of exercises
every other day, unless you are suffering from more than mild joint pain or swelling.
Endurance exercises - The objective of these is to increase stamina. They also help
with improving your inner personal / mental strength and with improving weight control
and sleep. Some of the most popular endurance exercises are stationary bike riding,
walking and water exercising.
And unless you are suffering from more than mild joint
pain or swelling, a 20- to 30-minute workout or two to three short 10-minute bouts
during the day is what is recommended, an average of three times each week. Be kind
to your body, and it will be kind to you.
Let’s sum up exercise with a few tips for all:
- Establish your own unique, exercise program so that it meets you personal health
needs, budget and environment. Make sure it is safe by checking with your own
professional healthcare advisor and workout trainer. And take it slow and steady like
Aesop’s turtle in the race.
- Be kind to yourself. Stop if something hurts. And experiment with applying heat
before exercising and warming up. Then cool off afterwards with cold packs.
-Enjoy exercising by making it a real part of your life during the week. Include range-of-motion,
strengthening and endurance exercises in your routines. And vary your
activities; try a new class at a health club one quarter. Next time, go elsewhere or join a
naturalist group for weekly hikes in local parks.
Keep an active folder with pockets of
gyms and health clubs near you with their schedules and up-dated classes and coupon
specials. And check newspapers, local bulletin boards, postings at the gyms and clubs,
etc. for healthy activities like walk-a-thons and bike-a-thons for nonprofits and evening /
weekend hikes in which you can participate. You’ll meet new friends, have fun, get out
more and exercise all at the same time.
- Exercise activities are available all around you, too. No need to spend time and money
elsewhere. You can borrow exercise videos, cassettes, DVDs and books from public
You can get active by washing windows, cleaning your house, car, pet,
children’s closets, your closets, anything…You can even earn money doing activities
like walking and distributing flyers, local newspapers and coupons (check with
companies who place these in and around your mailbox and door - -they often need
Yoga - Yoga has helped arthritic patients with improving confidence, mood, selfawareness,
range of motion, relaxation, blood circulation, concentration, stress and
pain reduction, health of bones, tendons, muscles and joint ligaments. Classes and
instruction are often offered at health and fitness centers; check out public library
resources, too (books, videos, audio cassettes, DVDs, etc.)
Not much is required to
begin: pillows and a mat, some type of blanket or carpet piece for padding and comfort.
“Let’s Do Yoga,” an article by Christina DiMartino published in Arthritis Today, mentions
six basic yoga positions that offer a wide range of benefits (don’t perform any that
cause strain and remember to confirm with healthcare provider):
Mountain Pose - This position is for helping develop posture. With feet a comfortable
distance apart, legs and knees straight, stand and distribute weight evenly, tightening
thigh muscles. Keep pelvis in a neutral position, not arching the back, not leaning
forward, and expand ribcage by opening chest and shoulders. Hold head comfortably
straight with arms loosely hanging at your sides, body vertically aligned.
Child Pose - This position is for help with stretching the back and neck, and for
stomach stress, for improving digestion. Begin by sitting in a chair, draping your torso
over your knees. After strength and endurance build over time, gradually extend this
position by sitting on bent knees with feet and toes straight behind you, and spread knees wide
enough to allow the torso to fall forward between your legs. Gently release tension by
inhaling and exhaling slowly, falling forward, using pillows and blankets for padding and
Down Dog Variation - This position is for alignment, balance upper and lower body
strength and flexibility. In a standing position, with feet parallel and straight beneath the
hips, pointed forward, face a wall. Point knees straight ahead, bend them slightly and
place your hands against the wall, slightly higher than your shoulders, shoulder distance
apart. Gently drop your head forward till the ears are between the elbows,
while pressing with your arms and pushing back with your hips.
Cat-Cow - This position aids in stress reduction, increasing circulation and range of
motion in the spine. With hands and knees shoulder-length apart, squat down on all
Breathe in slow, steady and deep while gently arching the back, tilting the pelvis
upward, and stretching the neck and head forward. Exhale while tucking the head.
Repeat, focusing on movement and breathing coordination.
Reclined Twist - This position stretches and opens the hip joints, massages the sacral
area and back, and stretches the spine. In bed or on your mat or blanket, lie on your
back with knees bent and feet flat. Lift hips, shifting them slightly to one side, and place
knees one on top of the other, falling in the opposite direction of your hips as you
Exhale, turning the head opposite the knees. Wait 30 to 60 seconds, then
release. Then raise knees back to the center and stretch in the opposite direction, using
other side. Tip: Beginners may want to extend one leg at a time and bend and twist the
Deep Back Rest - This position is to help with relaxation. Usually the final pose in yoga
classes and performed in bed before sleeping, it aids in mind and body relaxation. Flat
on your back with feet comfortably apart and facing out, place arms a comfortable
distance from the body. Face palms whichever way are most comfortable for your
wrists. And dim lighting or place something over your eyes.
Some people combine their favorite soothing music or sound tracks, like nature or
ocean sounds, with the positions. And some vary lighting colors, depending upon the
season and their mental and physical health. For more techniques and information,
check with additional resources from your public library and medical clinics.
EFT (Emotional Freedom Techniques) was originally designed to reduce the psychotherapy process from months and years down to minutes and hours.
From there it was discovered that astonishing physical healings also occurred. Symptoms faded for everything from Migraine Headaches to Cancer.
Complete details are given on the EFT website at www.emofree.com It often works where nothing else will.
Did you know you can use EFT for Pain Relief?
Where is my free book on how to do EFT on myself?
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