Arthritis and exercise go hand in hand when it comes to managing arthritis.You can benefit from physical activity to control the stiffness and pain.Exercise also can help you to stay strong, tough, flexible, and lose weight.
Daily stretching - part of exercise for arthritis.Increased flexibility helps prevent injuries.Here are some recommendations for extensions to be included in their daily lives.
Get help from a physiotherapist
flexibility takes time.You should start by consulting a physical therapist to assess their physical abilities and develop a plan.Once you can stretch yourself without injuring yourself, you can do these exercises a part of your everyday life.
To begin, start with a simple stretching exercises muscles in the arms - Make a fist, and then bend the wrist so that your fist folded up much as possible.You should repeat this exercise 10 times.
Let your fingers move
Fingers common location for pain, swelling and stiffness due to arthritis.Repeat these exercises for flex
1: Put your hands on the table, palms up, and all the fingers to bend into the palm of your hand.
2: Place your hands palms down on the table, and one lift each finger high above the surface of the table as you can.
3: Stretch your arms and touch each finger to the tip of the thumb.
Flexibility forearm and elbow
Flexibility exercises are exercises daily.You need to do stretching exercises part of your everyday life.
Exercise for elbow and forearm - Put your hands flat on the table.Turn the hands, palms down, then up, keeping your elbows still.Repeat 10 times.
Move the head to the health of the neck
Stretching exercises for the neck and holding it can be repeated five times.Sitting upright in a chair with a straight back, tilt your head to the side in relation to the shoulder to stretch and hold for five seconds.Then, keeping your back straight, turn your head to each side as far possible, without reaching the pain, holding a banner on each side for about five seconds.These exercises are particularly useful in the treatment of degenerative disc disease whiplash .
Exercise for the spine
doing stretching exercises slowly and easily.For the back stretch - lie back on a solid, flat surface.Your knees should be bent upward, putting the foot on the surface.Hold each exercise for five seconds and repeat 10 times.To begin with, strain the stomach to press your back to the surface with such force as you can.
For the next exercise, keep your back flat and your knees rotate from side to side.Finally, lower your legs and shoulders, lifting your lower back.
Do not forget the legs
Any joint can be affected by arthritis, including in the ankles and feet.Leg exercises can be repeated 10 times on each side.
1: Put the foot flat on the surface that compress the toes, so to increase the arch of your foot.
2: Stand on the right leg, pull each leg far up and down as you can.
3: Keep your legs straight, try to make a full circle each foot, first one way and then the other.
Other exercises that help
Besides stretching exercises, do you wish to engage in aerobic exercise, such as walking or swimming, most days of the week.
Strength training is also important;they must be carried out every other day.Ask your doctor to refer you to a physical therapist to begin work on a safe and effective exercise program for managing arthritis.