Arthritis exercises for the spine have the intent of strengthening and stretching your spine's surrounding muscles. Exercise plays an essential role in helping your body operate well, according to the Arthritis Foundation. Exercise can prevent stiffness, reduce your pain level and increase your spine's flexibility. Exercising on a daily basis will help you receive the best results; check with your doctor, however, before starting any exercise program.
Pectoral Stretch
Stretch your upper body by working on your pectoral muscles. Stand in a door frame. Place your feet shoulders-width apart. Bend your knees slightly. Lift your arms and bend your elbows to a 90-degree angle. Place your palms against the door frame, on each side of your body. Gently and slowly lean forward. Feel the stretch in your pectoral, chest, and shoulder region. Hold this stretch for 20 seconds. Slowly return to the original position. Repeat this exercise 10 times. This exercise can also be done by standing and facing the corner of a wall. Place your hands on each side of the wall. Perform the exercise as previously described.
Shoulder Blade Stretch
Stretching your upper body muscles can help ease the pain of arthritis in your back and neck area. Stand or sit in a chair for this exercise. Place your feet firmly on the surface. Lift your arms out to the sides. Keep your palms facing forward. Your elbows will be at waist level. At this point, your body will resemble a “W." Keep your shoulders relaxed. Slowly bring your elbows back. As you do this, your shoulder blades will pinch together. Feel the stretch in your chest and upper body area. Hold this stretch for three seconds. Bring your arms back to the original position. Relax for 10 seconds. Repeat this exercise three times.
Water Treadmills
Strengthen and stretch your muscles by using water treadmills. Treadmills can be used as arthritis exercise for the spine. Water's natural buoyancy supports between 50 percent to 90 percent of your body weight, according to the Arthritis Foundation. This takes pressure off of your spine and joints. Using a water treadmill can give you a good cardiovascular workout without causing any joint pain. Start at a slow pace with no machine tension/resistance. As you become stronger, increase both your speed and intensity. Start out using the treadmill for five minutes. Gradually build up to 20 minutes daily.
Aquatic Walking
Help your spine arthritis by engaging in aquatic walking. Water's natural resistance, more than 12 times that of air, helps build and strengthen muscles. Get into chest or waist-deep water, according to the Arthritis Foundation. Walk as you would on land, swinging your arms and using your regular gait. Walk around the pool, holding onto the pool's side for balancing purposes. Or, walk in circles, according to the University of Washington Orthopaedics and Sports Medicine. Do this for five minutes. Change direction and walk sideways, forwards and backwards. You can also stay in the pool's shallow end and walk the width of the pool. Relax for one minute after doing a session. If walking in the deep end of the pool, use a flotation device around your waist.
