The Top 13 Exercises That Fight Against Arthritis to Increase Flexibility and Reduce Pain in The Joints

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.

Exercises besides medication are excellent for arthritis

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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1Walking

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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2Lateral Arm Raises

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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3Chair Leg Raises

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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4Pilates

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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