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Gentle and Easy Arthritis In Home Exercises
Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning. Here are some exercises you can try right now. Flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. For your wrists try, interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day. For such a simple and ease exercise it is surprising how much it can help to significantly increase flexibility and reduce arthritis pain in the wrist area.
For your upper back, stand up in front of a table, then lean over and place your hands on the table and tuck your chin back in toward your chest. Once positioned there, lift your upper back and take a deep breath at the same time. Hold both your breath and the position for 5-10 seconds and then relax while exhaling. While exhaling, lower your spine slowly as you move both shoulder blades forward and in as if they were going to touch. Repeat this exercise 10-15 times.
For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.
For the shoulders and upper chest, stand in a corner of the room facing the corner with your feet as close to the corner as is comfortable. Then place your hands on opposite walls. Now step backwards about 18 inches. Inhale deeply and keep your chest up afterwards, lean into the corner while exhaling. Repeat this exercise for 10-15 sets.
The Step
A simple device with serious results. This can be done with something as simple as a small box or plastic milk crate. Stepping up and down on a step bench burns almost as many calories as running at a 10-minute-per-mile pace with about half the impact. Because step intensity is easily adjustable -- you can raise the height, vary your speed or add more complex movements. This is a great approach for anyone looking for low cost / high effectiveness in their exercise efforts.
Active sitting and Exercise Balls
By sitting on something that is unstable, it activate our postural muscles while we sit. This prevents the postural muscles from deteriorating so that we are able to maintain strong spinal stability. Because you are sitting on an unstable base your joints are never stuck in one position and are continually and subtlety exercised. The continual small movements while you sit maintains blood flow to the muscles and joints improving flexibility and reducing pain.
Who would have thought that you would be able to bounce your way to fitness Remember the bouncing ball you used to bounce around on when you were in kindergarten? Even if you never had the pleasure of playing on one of those oversized colored plastic balls, you love its grown-up cousin, the exercise ball. Exercise balls are effective for stretching and developing balance and coordination; you can even substitute one for your weight bench to take your weight training to a whole new level. They can also be combined with a lightweight frame that will replace your desk chair with an active sitting platform.
Exercise Bands
Pump rubber? Rubber can be just as effective for toning and strengthening your muscles as weights. Special exercise bands and tubes come in a variety of lengths and tensions; you can do literally hundreds of exercises with them that do a pretty good job of mimicking weight-machine and free-weight moves. Beside thier effectiveness one of the best features of the bands are they do not take up half of your room when not in use. You can tuck them into a drawer, or your pocket or your purse when on the road. The perfect tool for anyone that travels alot.
General Considerations
However you choose to exercise, be sure to breathe properly when exercising. When you are well Oxygenated, you are improving your heart rate and reducing fatigue. Oxygenation also improves circulation, which is vital to achieving the flexibility and strength that you need to battle arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the arthritis pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.
Range-of-motion exercises increase the amount of movement in a joint and muscle. In general, they are stretching exercises. The best examples are yoga and tai chi, which focus on flexibility, balance, and proper breathing. They also lower stress levels, help to reduce blood pressure, and may even have beneficial effects on cholesterol levels. In one 2001 study, older adults who practiced the gentle movement, breathing, and meditation exercises of tai chi for 10 weeks reported less pain than their peers who did not learn the technique.
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