5 Simple Exercises For Arthritis Pain Relief
When looking for arthritis pain relief, exercise is often a good choice but it is important to choose the right type of exercise. The goal of exercise for relieving arthritis pain should avoid high impact activities, improve range of motion and flexibility, and strengthen surrounding muscles.
A secondary goal may be to lose weight to reduce the strain on joints as obesity is a major contributor to the development of arthritis. Here are examples of 5 simple exercises for arthritis pain relief:
Isometric Strengthening Exercise – 2 Types
Stronger muscles allow for better posture and decrease arthritis joint pain because the joint has more muscle support. Isometric exercises will strengthen muscles without stressing the joints. Isometric exercise is defined as the contracting the muscle without moving the joint.
Because the joint is not moved isometric exercise does not place stress or pressure on the joints. It involves tightening the muscle and holding in place and is sometimes referred to as static strength training.
- Strengthening the legs – sit in a chair with feet planted firmly on the ground. Tighten the leg muscles without moving the feet. Hold for 5 seconds and release. Then tighten the buttocks without moving the feet, hold for 5 seconds and release. Repeat 10 times. This exercise is good for hip, lower back and knee arthritis pain relief.
- Strengthening the shoulders and upper back – while seated in a chair, clasp the hands in front of the chest. Push the arms against each other tightening the muscles of the chest and arms. Hold for 5 seconds, release and repeat 10 times. This exercise is good for shoulder and back arthritis pain relief.
Range of Motion Exercise – 2 Types
Increasing flexibility can reduce stiffness and pain by allowing the joint to move more freely. Gentle stretching exercises will increase flexibility and improve range of motion.
- Double knee to chest – lying on the floor, bring both knees towards chest as far as possible without excessive pain. Hold the knees close to the chest with the hands and hold for 5 to 10 seconds. Lower legs to flat on the floor and relax. Repeat 10 times. This stretch is good for increasing flexibility of the hip, lower back and knee joints.
- Pectoral stretch – stand facing a wall, placing the hands on the wall at shoulder level about 2 feet apart. Gently lean towards the wall stretching the chest and arm muscles, hold for 5 to 10 seconds and relax. Repeat 10 times. This range of motion exercise is good for arthritis pain relief in the shoulders, neck and upper back.
Water Exercise
Water exercise may also be called hydrotherapy or aqua therapy and is often performed in a heated pool. Performing exercises in the water uses the buoyancy of the water to take the strain off of joints and allow muscles to move freely without stress.
Increasing endurance using water aerobics will help increase blood supply to muscles and joints while limiting stress on the joints. It also promotes cardiovascular health. Water resistance training will increase both strength and endurance promoting muscle strength and improving range of motion.
There are other exercises that can be beneficial for arthritis pain relief such as yoga or tai chi but these 5 simple exercises are often useful for arthritis pain relief. Whichever type of exercise plan you choose, it is important to remember not to overdo it and set reasonable goals.
Starting with a moderate plan and gradually developing endurance and strength while getting adequate rest and nutrition between workouts is important. Listen to the signals of the body stop if it hurts too much or if the joint becomes inflamed and hot. Following this advice, you can relieve much of your arthritis pain with simple exercises.
