In the US alone almost 27 million people suffer from rheumatoid arthritis and osteoarthritis. Worldwide that figure reaches 3450 million and people have no option but to struggle every day managing their disease. Osteoarthritis is a condition where the joints experience inflammation and mechanical degeneration due to lifestyle factors and aging. Rheumatoid arthritis is autoimmune in nature and both diseases cause stiffness, pain and poor flexibility of joints that can in more severe case impede your ability to move.
While there are OTC medication, prescription medication, physiotherapy and orthopedic supports to manage the disease, there is one thing you can do that will enable you to regain flexibility in joints afflicted from arthritis and that is exercise. You don’t need to perform any strenuous movements but moderate exercises and stretches that will do much to improve your condition. After careful research, we found these 12 exercises are the best for arthritis. Exercise movement reduces inflammation, pain, increase energy, boosts immunity and elevates your mood.
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William R. Sukala, MS, CSCS, explains that losing weight and reducing pain and regaining flexibility go hand in hand. Walking is one of the best exercises for arthritis as the cartilage which is like a sponge derives nutrients from compression and decompression caused by the movement of walking.
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Lateral arm raises are good for improving the strength of shoulder joints and helping you regain flexibility while reducing pain. It stabilizes the ball-and-socket construction of a shoulder joint, also called the glenohumeral joint. This decreases the effect and progression of arthritis. Use only light weights.
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Arthritic physio experts like Lesley Hlad, a doctor of physical therapy in the arthritis rehabilitation service at Duke University’s Center for Living in Durham recommends the chair leg raise which helps you regain and control the leg range of motion. It also strengthens your legs at the knees and improves flexibility.
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Pilates helps you strengthen joints and also stabilizes them. Those suffering from arthritis should do the shoulder bridge exercise which is excellent for shoulder problems and is also recommended by arthritic forums online.
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The spinal twist is another excellent exercise that promotes and improves movement especially in the hip and upper body area. BY outstretching your arms while doing it, you are also strengthening your arms and shoulder joints. This is especially recommended for those with osteoarthritis in the lumbar spine.
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The side mermaid stretch lengthens and opens up your body. It is good for the lower back and excellent for people with postural scoliosis which is a deformation of the spinal muscles due to prolonged periods of poor posture that pulls the spine away from the centerline of muscles. The mermaid stretch is also great for lower back problems.
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You have to do perform this exercise with light weights only or even a tensor band. This increases endurance, strengthens joints and builds up muscle for movement and daily activities. It will also strengthen the arms and wrists.
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This yoga pose is a good remedy for arthritis and joint pain. Also known as the gentle twist, it strengthens the lower back and stretches the outer hips and lower spine for flexibility and reduces joint pain. Do not perform these movements fast as they are meant to stretch your body so perform them slowly and hold the pose for 10 seconds.
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The elliptical workout improves endurance and builds up strength. The movement similar to walking also creates the condition of compression and decompression in the knee joints to facilitate absorption of nutrients. It also increases the flexibility and strength in arms.
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The fish pose is also based on a restorative yoga for arthritis and joint pain. This is also called the seated spinal twist and cleanses the spine of toxins. It rejuvenates your spine and gives your internal organs a massage. This is excellent for back and spine problems.
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The wall squat according to physiotherapist William Oswald DPT strengthens your joints and muscles. BY increasing and improving lower body strength, the pressure and tension on your hips and knee joints are relieved.
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The knee to chest exercise also increases the range of motion and reduces stiffness which is most likely to appear in your knee joints. When you suffer hip stiffness and joint pain, the knee to chest is excellent for reducing these problems and increasing flexibility.
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This is another range of motion exercise to increase flexibility and improve movement. It reduces joint pain and stiffness as well as improving your knees. It increases strength in the legs and hamstring muscles to take the weight of your body.