Easy arthritis exercises to boost your flexibility

It’s important to keep moving and stay active when you have arthritis or other bone-related health conditions. Understandably, your level of fitness will depend on your stage of arthritis and range of motion. Let’s dive into these relatively easy arthritis exercises that you can start doing right now.

Quick Read:

  • Managing a chronic condition can be frustrating, but it’s worth taking the time to exercise regularly. Your bones will appreciate the effort.
  • Exercise is also helpful in boosting your mood – always a nice side-effect!
  • Arthritis pain can disrupt your sleep, but regular exercise may help improve sleep quality.

 

Arthritis exercises: easy does it

You’re dealing with arthritis, and the last thing you probably feel like doing is adding exercise to your daily list of chores. However, staying active is one of the best ways to manage arthritis and manage the pain. You don’t need to be able to run a marathon; focus on gentle, low-impact exercises that give you relief without adding stress to your joints.

6 low-impact arthritis exercises

Heard of chair yoga? Now you have! Literally, all you need is a comfortable chair. Yoga has many benefits, yes, even if you have arthritis or other bone health problems. You can stay seated for this basic Cat-Cow Stretch. Simply place your hands on your knees, inhale, arch your back, lift your chest and look up. This is the Cow Pose. Then, exhale, round your back, bring your chin to your chest, and pull in your belly button. That’s the Cat Pose. Repeat the exercise for about 5-10 breaths and try to do chair yoga a few times a week.

If you have access to a swimming pool, look into water aerobics. Most water-based exercises are great for those who need to take special care of their bones. The water reduces the pressure on your joints, but the water resistance still helps to strengthen your muscles. You can do arm circles, leg lifts, and water walking in the pool.

Speaking of gentle exercises, it doesn’t get simpler than walking, and you could do it every day, even if it’s just 20 minutes a day. Keep your back straight, shoulders relaxed, and look forward (not at the ground).

This posture helps prevent strain and injury. Focus on taking smooth, steady steps, rolling your foot from heel to toe to engage more muscles.

Simple arthritis exercises
  • Strengthening the muscles around your joints can help support them, reduce pain, and prevent further damage. Using resistance bands for gentle strength training exercises is an effective way to work on muscle tone without putting excessive strain on your joints. Focus on exercises like seated leg extensions, bicep curls, and shoulder presses. Start with light resistance and gradually increase the intensity as your strength improves.
  • Regular stretching can help improve flexibility and reduce stiffness in the joints. Focus on stretching major muscle groups, particularly those around the knees, hips, shoulders, and back. Gentle stretches such as hamstring stretches, calf stretches, and upper back stretches can be performed daily. Hold each stretch for 15-30 seconds, and repeat it 2-3 times to help maintain flexibility and reduce discomfort.
  • Here’s another simple arthritis exercise that calls only for a wall. To perform wall push-ups, stand facing a wall with your palms flat against it at shoulder height. Slowly bend your elbows to lean your body toward the wall, keeping your back straight, then push back to the starting position. Repeat this movement 8-10 times for a gentle, low-impact upper body workout.
Help at hand

Please get advice from a doctor if you’ve been suffering with arthritis for a long time. While these arthritis exercises are low-impact, it’s always a good idea to get the go-ahead from a medical expert before starting any new exercise programme to ensure it’s safe for your specific condition.

Start slowly and gradually increase the duration or intensity of the exercises as your joints allow. Listen to your body; if any exercise causes pain or discomfort, stop immediately.

Aim for consistency, perform these exercises regularly to see the best results. Whether you choose chair yoga, water aerobics, or simple stretching, staying active can help reduce arthritis symptoms. In time, you’ll notice the positive impact of these low-impact exercises on your arthritis pain and overall wellbeing.

Images: Freepik