The term ‘arthritis’ is usually used to refer to any disorder that affects the joints. There are several types of arthritis that can affect the different joints in your body. No matter what type of arthritis you may be suffering from, it is certain that you have uncomfortable and excruciating joint pain. Here are five exercises for arthritis patients that can improve their joint pain.
Exercises For Arthritis Patients
Make sure to talk with your doctor before trying any of these exercises.
Neck Rotations
Exercises like neck rotations help improve range of motion. You can do this exercise while you are sitting or standing.
- You can start by turning your head as far to the right as possible.
- Return your head to the centre.
- Repeat by turning your head as far to the left as possible.
- Return to the centre again.
- Tilt your head as far back as you can.
- Return to the centre.
- Tilt your head down as much as you can.
- Finally, return to the centre and repeat.
- Make sure to repeat this circuit ten times.
Also Read: 4 Exercises To Strengthen Knees And Prevent Osteoarthritis
Shoulder Blade Squeeze
Shoulder blade squeezes help build strength.
- Start with your arms at your sides and elbows bent at ninety degrees.
- Squeeze the muscles of your shoulder blades together and hold for 3-5 seconds.
- Relax your shoulders and repeat this move ten times.
- This exercise works your shoulder muscles and your back.
Spinal Twist
The spinal twist is a great exercise that engages your spine. This exercise will be extremely effective for you if you suffer from spondylitis.
- You need to start by sitting straight on a chair.
- Take one leg and cross it over the opposite leg only if that feels comfortable.
- You can either cross the ankle over on the knee, or cross your legs with one knee on top of the other, or keep your feet flat on the ground. Whichever is the most comfortable for you.
- Very slowly start to twist your spine and feel one vertebrae at a time as you twist.
- Your head should be the last thing to go as you look over your shoulder.
- Keep your hands wherever they feel comfortable.
- Remember to breathe through the twist as you come back to the centre.
- Repeat by twisting towards the other side.
- Repeat this five times.
Also Read: 5 Pilates Exercises That Osteoarthritis Patients Can Do With Ease
Tendon Gliding
This exercise is great for those with Rheumatoid Arthritis, especially if you have pain in the joints of the fingers of your hands.
- Start with your hands up and keep your fingers and elbow in a ninety degree angle, parallel to your face.
- Keep your forearm, wrists and fingers aligned.
- If you cannot do this exercise with your hands up, you can do this by placing your hands down on a table or on your lap.
- Bend all your fingers like a hook, in a way that your palm is still open and hold for five seconds.
- Now bend your palms as well making a full fist and hold for five seconds.
- Change the position by opening the fist and straightening your fingers in a tabletop position. Hold for five seconds.
- For the last position make a fist but keep your thumbs out, almost like a horizontal thumbs up. Hold for five seconds.
- Repeat this circuit five times.
Bridge
This exercise is great for pain relief especially if you have knee arthritis.
- Lay down on your back.
- Bend your legs and bring your knees up around hip width apart.
- Push your hips upward like a hip thrust as you push the knees forward.
- Slowly come down to the original position and repeat.
You can do this ten times.