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Arthritis is a condition which affects many people. It is caused by a degeneration of the joint surfaces. As this happens, bone begins to rub on bone, slowly wearing away the joint surfaces. This can be very painful and often leads to joint stiffness and chronic swelling. One way to promote motion and elevate pain is through stretching (or range of motion) exercises. The following are some suggestions of exercises for many different joints. As in any exercise program, begin slowly, performing only 10-15 repetitions per session. Gradually build up to 30 repetitions, as you can tolerate it. Do not perform any exercise that causes you pain.
Karen Wilberg, PT, ATC, CSCS. Karen is a physical therapist and certified athletic trainer with Towson Sports Medicine Center. She is also a certified strength coach.
Hold a walking stick or similar object with palms facing down. Bend elbows at 90-degree angle, keeping upper arms flat on floor or mattress. Fully extend arms, pushing stick straight up. When you feel pressure in elbows, try to go a little further. Slowly count to 5.
Slowly turn your face as far to the right and then the left as possible. Maintain good neck posture.
Lie down on floor or firm mattress. With knees bent and feet flat, tighten abdominal muscles and press lower back down. Hold position, slowly count to 5 and then relax.
Increase range of motion and circulation by first pointing your toes downward, then up, in a slow, steady motion. Repeat 10 times.
Sit with an upturned tray or similar object on lap. Put one hand over opposite wrist to hold arm still. Place hand flat on a cloth on the tray and slowly move hand left and right from the wrist in wiping motions, while keeping forearm still.
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Support the body by placing one hand on arm of chair. Lean forward slightly and let painful arm dangle. Gently swing arm in front of body in a slow circle, and then reverse direction. Each time try to increase the range of movement. Do not move your arm beyond the point of increased pain. Exercise for approximately 1 minute.
While sitting on the floor, slide your foot back, heel toward your buttocks. As tension develops, hold, and return to start position. Repeat using your unaffected foot to assist in acquiring increased motion.
