Arthritis Exercise Home Bound
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.
You can 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. This arthritis exercise moves the knee joint
without the strain of walking.
Interlocking your fingers and slowly flexing your wrists to
the left and the right for a few minutes a day can help
tremendously to increase flexibility and reduce pain in the
For your upper back, you can stand upright in front of a
table, then lean over and place your hands on the table and
tuck your chin back toward your collarbone. Once positioned as
such, lift your upper back upward and simultaneously take a
deep breath. Hold that position for 5-10 seconds and then relax
while exhaling. While doing this, lower your spine slowly as
you move both shoulder blades forward as if toward each other.
Repeat this exercise for 10-15 repetitions.
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
For the shoulders and upper chest, choose a free corner of
the room to stand in and place your hands on the opposite sides
of the corner. Take a step back about 18 inches from the
corner. You now should be facing the corner directly with your
hands on both of the walls with your body some distance from
the wall itself. Keeping your chest up after inhaling, lean in
toward the corner while exhaling. Repeat this exercise for
Arthritis Exercise and No Coach
Whatever exercise program you choose, be sure to breathe
properly when exercising. Oxygenation is important to any
exercise regimen as it promotes a healthy heart rate and
reduces fatigue; additionally oxygenation helps circulation,
which is vital to achieving the flexibility and strength that
you are trying to achieve in battling arthritis. In other
words, breath. Don't hold your breath when tensing
In fact, studies have proven that muscles become stronger
when you breath deeply when performing any exercise routine.
Holding your breath simply withholds blood and oxygen from the
muscle and that does damage.
Also, listen to your body. It is natural to feel a little
fatigue and soreness when starting a new exercise regimen,
However if the 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
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. Any exercise performed improperly will cause pain.
For someone with Arthritis, exercise must be done properly to
avoid unnecessary damage to already painful joints.
Just remember to take all new exercise regimens slowly at
the start. The idea is to increase flexibility not train for
If you are not already doing some exercise program with the
blessing of your doctor, then print out this page and take it
to him or her. Get professional advice and follow it. If
you have a question on how to do any of these simple home
exercise then ask your doctor to show you what and how.