Arthritis Workouts

Start with Stretching

Stretching improves range of motion and can prevent muscle stiffness. On top of its many benefits, it is also something that does not require much space and can be done daily. The type of stretching you do will depend on which joints are the stiffest. 

For best practice:

• Hold each stretch for 10-20 seconds then release.
• Repeat each stretch 2-3 times.
• Talk to your doctor or physical therapist about the best stretches for you and the correct way to perform them.

Going on a Walk:

Walking not only relieves joint and muscle pain, but reduces risk of heart disease and can put you in a better mood. It is also low-impact and customizable to your abilities. Try going on a 15 minute walk daily to start out and increase the time as your stamina increases.

Yoga:

Yoga is a low-impact form of exercising and stretching wrapped into one. There are many benefits to yoga and it involves deep breathing, flowing movements, soft poses and meditation. The goal of yoga is to increase flexibility, balance and strength and reduce stress. 

Hand Exercises:

Joint pain in the upper extremities is common, especially if you have arthritis. It is important to stretch and exercise the hands to reduce any aches and joint stiffness. Some hand and wrist exercises include: 

• Bend the wrists up and down and back and forth.
• Curl your fingers down, then back up again.
• Spread your fingers wide to stretch them 
• Use a stress ball.

Exercising in Water:

Exercising in water is a great tool to ease pressure on the joints. The water helps support body weight so there is less impact on the joints than high intensity workouts. Water exercises include swimming, water aerobics and other gentle exercises. You can also use your time in the pool to stretch and increase your range of motion.