According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), a division of the National Institutes of Health, engaging in exercises or activities that improve your joint range of motion (ROM) can help you reduce your joint stiffness, maintain or improve proper joint movement and flexibility and ward off the effects of osteoarthritis. Exercises that target your spinal segmental ROM are particularly beneficial, as they help improve your posture and reduce unnecessary wear and tear on your joints.
Gyrotonics
According to Gyrotonic.com, the gyrotonic expansion system, designed by a former ballet dancer, is an exercise method that combines stretching and strengthening activities with the mobilization of your body's joints. The gyrotonic expansion system utilizes several pieces of carefully-crafted equipment, along with mindful, focused breathing and circular movements to enhance your coordination, muscular strength and endurance and joint flexibility, stability and mobility. The gyrotonic expansion system is effective at mobilizing your joints because it moves your joints through their full and true range of motion. It also draws inspiration from movement patterns found in the following activities: Tai chi, gymnastics, swimming and yoga. You don't have to be a professional athlete to benefit from this exercise system though; it's intended for rehabilitative purposes or for improving your physical condition.
Tai Chi
Tai chi, a self-paced martial art which has grown out of several ancient Chinese belief systems---including Taoism and Confucianism---is a constructive way to improve or maintain the health of your joints. Tai chi practitioners employ fluid, dynamic movements called "forms" to help strengthen their bodies and improve joint range of motion and stability. According to the Mayo Clinic, tai chi may reduce your joint pain if you're suffering from rheumatoid arthritis. Other conditions that respond well to tai chi include the following: diabetes, balance and coordination issues and chronic stress. Used for centuries in China, tai chi is now gaining popularity in the West as a simple, pleasurable and effective method of protecting or improving your joints' long-term health.
Yoga
According to the Johns Hopkins Arthritis Center, more than 75 scientific articles have been published on yoga in highly-respected medical journals. These studies reveal what many practitioners of the ancient East Indian practice have known for some time: Yoga is a safe and effective way to improve your physical fitness and calm your mind. Because it moves your spinal and extremity joints through their full dynamic ranges of motion, yoga is a helpful method for improving your joint mobility and overall joint health. Improved joint function assists your balance, coordination and posture, and yoga may even be effective for combating the pain associated with osteoarthritis and rheumatoid arthritis. The Johns Hopkins Arthritis Center notes that several of the early studies examining the effects of yoga on arthritis have shown promising results in the areas of joint health, physical functioning and psychological well-being.
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