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Exercises for arthritis

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5 Exercises for Arthritis

Take charge of your health and manage your arthritis symptoms by doing these exercises as regularly as possible. 

Listening to your body is key when it comes to exercise. Know your limits. The goal of these exercises is to help improve your overall function and relieve symptoms such as pain, discomfort, and stiffness. 

Do these exercise a couple of times a day. Ideally, you can do them upon waking up, during the day, and before bed. On days when time is limited, set aside at least 10 minutes a day to move your body. 

  1. Neck Rotations 

Neck exercise can help to relieve tension in your head, neck, and shoulders. 

To do it: 

  1. Stand or sit with your spine straight 
  2. Keep your chin level as you gently turn your head to gaze over your right shoulder. 
  3. Engaged your neck muscles and hold this position for 5 seconds. 
  4. Gently release back to the starting position 
  5. Then do the opposite side
  6. Do each side 5 times. 

2. Door Presses  

This exercise strengthens your shoulder joints. 

To do it: 

  1. Stand in a doorway with your right arm bent at a right angle. 
  2. Position your fingers to point up toward the ceiling with your palm facing forward. 
  3. Press the back of your wrist into the doorframe for 5 seconds. 
  4. Using the other side, press your palm into the doorframe for 5 seconds. 
  5. Do the opposite side. 
  6. Do 2 to 3 sets of 8 to 12 repetitions 

3. Finger Bends

To do it: 

  1. Hold out your left hand. 
  2. Gently press your thumb into your palm, holding this position for 3 to 5 seconds. 
  3. Release your thumb back to its original position.
  4. Bend your index finger to press into your palm, holding this position for 3 to 5 seconds. 
  5. Straighten your finger back to its original position
  6. Continue with all of the fingers on your left hand. 
  7. Repeat on your right hand.

4. Lunge 

To deepen this stretch, you can lift your back knee and extend your arms overhead. 

To do it: 

  1. From tabletop position, bring your right foot forward so your knee is directly above your ankle. 
  2. Keep your knee directly under your hips or extend your knee back slightly
  3. Place your hands on either side of your right foot. 
  4. Square your hips to face forward and elongate your spine 
  5. Hold this position for up to 1 minute 
  6. Do the opposite side. 

5. Step-ups

To do it: 

  1. Stand at the bottom of a staircase, holding onto the railing for support if you need it. 
  2. Step your left foot onto the bottom step, followed by your right foot. 
  3. Place your left foot down, followed by your right foot. 
  4. Do 10 to 16 repetitions. 
  5. Then repeat with your right foot leading. 

Cautions

Talk to your doctor or physical therapist before starting any new exercise routine. They can help you come up with a plan that can better accommodate your specific needs. 

Like we said in the beginning, don’t overdo it, especially when you’re beginning. Take a rest or break when needed. Stop if you experience sharp, intense pain. 

Begin each session with a warmup follow with a cooldown. This allows you to gradually ease your way in and out of activity. 

The Bottom Line 

You can begin to take back your life by taking charge of your health. To manage your arthritis symptoms, stay on top of these exercises regularly all while staying well-hydrated and following a  healthy diet that consist of  plenty of fresh fruits and vegetable.  

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