Stretching is essential for both preventing and reducing arthritis pain. Regular stretching and range-of-motion exercises can make you feel better in a variety of ways, regardless of whether you have creaky knees, a sore back, stiff hips, or several problematic joints.
If you suffer from arthritis, fibromyalgia, persistent lower back pain, or another type of chronic pain, you might be hesitant to begin any new workout out of concern that it would make your condition worse.
Naturally, you should always consult your doctor before beginning a new exercise regimen to ensure that it is secure and suitable for you. Your general health can benefit from doing yoga poses created specifically for arthritic symptoms. If you cannot go to a trainer to practice yoga. The greatest yoga DVDs can be used to do yoga at home in these circumstances.
We collaborated on the creation of this list of stretches with Michele Stanten, a walking coach and fitness instructor who has been inspiring people to be more active for more than 20 years and is certified by the American Council on Exercise (ACE). Author of the books Firm Up in 3 Weeks and Walk Off Weight, Stanten has also created a number of audio workouts, produced more than a dozen exercise DVDs, and appeared in several of them
Recognizing the 2 Primary Stretch Types
Stretches come in two primary categories: dynamic and static. When stretching dynamically, you move through a range of motion to warm up your muscles and joints and improve flexibility. You hold a stretch with static stretching for 30 to 60 seconds. Although there might be a slight tension, there shouldn’t be any pain.
Stretches with Dynamic Range of Motion
Perform eight to ten repetitions of each exercise, switching to the other side as necessary. Each day, you can perform one, a few, or all of these stretches. Take your time making any movements. Avoid a joint or movement if it hurts too much.
Ankle circles
Raise one foot off the ground while sitting or standing (hang onto something for balance). With your toes, make clockwise circles. Replicate with the other foot. Then repeat, making anticlockwise circles with each foot.
Arm circles
Place your arms at shoulder height out to the sides whether you are sitting or standing. Draw a circle with your fingertips while you swing your arms forward. Continually swing your arms behind you.
Leg swing
Hold onto something solid while standing tall. Swing one leg in a comfortable range of motion, back and forth. If you find this too challenging, simply tap your foot on the ground in front of and behind you.
Cat cow
Get on all fours, placing your hands and knees under your shoulders and hips. Pull your belly button in towards your spine (like a cat), tuck your chin and tailbone, and round your spine. Then, in the other direction, lift your head, chest, and tailbone towards the ceiling while arching your back and sinking your belly onto the floor (cow). You can perform this exercise while sitting with your hands on your thighs if lying on the ground is uncomfortable for you.
Point & flex your feet
Toes pointed away from you, press. So tug them in your direction. You can do both feet at once or just one.
Torso twist
With your arms out in front of you at shoulder height, either stand or sit. Turn your torso to the right while bending the elbow on your right arm and pulling it back. Rotating to the left, repeat with your left arm before returning to the starting position.
Hip circles
Place your hands on your hips as you stand. Rotate your hips once anticlockwise and once clockwise.
Glute kicks
Holding onto a chair or a counter, stand. Lift your right foot behind you towards your buttock as you shift your weight to your left leg, bending your right knee. Reduce slowly. after which switch to your left leg.
Stretching Static
You hold a stretch with static stretching for 30 to 60 seconds. Although there might be a slight tension, there shouldn’t be any pain.
Perform eight to ten repetitions of each exercise, switching to the other side as necessary. Each day, you can perform one, a few, or all of these stretches. Take your time making any movements. Avoid a joint or movement if it hurts too much.
Ball kicks
Holding onto a chair or a counter, stand. In front of you, lift your right foot a few inches off the ground by bending your right knee. Straighten your leg while maintaining that posture, then bend it back. If necessary, you can stomp your foot in the middle. This exercise can also be performed while perched on the edge of a bench or chair.
Arm raises
Arms at sides, either standing or sitting. Raise both arms up to shoulder height and out to the sides. Bring your arms out in front of you while maintaining shoulder height, then bring them back down. Repeat in the opposite direction after finishing all reps, raising your arms in front of you and bringing them out to your sides.
Overhead raises
With your arms at your sides, either stand or sit. Raise your arms slowly overhead and out to the sides. Reduce slowly.
Neck tilts
Slowly bring your right ear towards your right shoulder when seated or standing. To the center, go. Return to the center after lowering to the left. A rep is one.
Side bends
Sitting or standing, extend your right arm overhead and out to the side while bending your left knee. Return to the center slowly. Bending to the left, repeat with the left arm. A rep is one.
Conclusion
Finally, including daily stretches in your regimen will greatly reduce arthritis pain and enhance your general quality of life. In order to effectively manage the symptoms of arthritis, regular stretching exercises can promote flexibility, decrease joint stiffness, and improve joint mobility.
These stretches concentrate on particular muscle groups and joints, enhancing blood flow and lowering inflammation. You can increase your range of motion, reduce pain, and improve joint function by regularly performing gentle, low-impact stretches.
