Arthritis is a leading cause of serious disability and lost work time, according to the American Academy of Orthopaedic Surgeons. Rheumatoid arthritis commonly affects the joints. While this inflammatory disease can make movement painful, regular exercise may have a positive effect on reducing pain, according to the American College of Rheumatology. Performing regular exercises in warm water may help provide gentle relief to sore joints. MayoClinic.com recommends a water temperature between 83 and 88 degrees.
Hand Bends
MayoClinic.com advises people with arthritis to perform hand exercises that help promote range of motion in your joints and improve the muscular strength in your hands. Perform these exercises once each day to several times daily. Start by warming your hands in warm water. While your hands are soaking in a sink or tub of warm water, perform gentle finger curls. Exercise one hand at a time, relaxing the palm and fingers. Straighten your fingers and hold them close to one another. Bend the joints near the tips of your fingers and the middle of your fingers, keeping your palm open and straight. Curl the ends of your fingers in slowly and smoothly. Uncurl your fingertips, bringing your hand back to your starting position. Repeat with your opposite hand.
Aerobic Exercise
The American College of Rheumatology recommends participating in aerobic exercise routines to help control weight, boost your mood and improve sleep. While aerobic exercises on firm surfaces may feel uncomfortable, performing these exercises in a swimming pool can help alleviate some of the stress on your joints. Water walking encourages your joints and muscles perform normal movements. Moving against the water provides slight resistance that helps you work your muscles. Lap swimming also helps build aerobic endurance. Choose easy strokes that don't cause pain. Start easy, increasing the length and intensity of your workouts as your muscles and joints adjust to your new routine. Try to get at least 150 minutes a week of moderately intense exercise, spreading the time evenly throughout the week.
Maintaining Range of Motion
Stretch gently at least once each day to move your muscles and joints through their full range of motion. Stand tall in a pool of water or a hot tub. Raise your hands over your head, reaching toward the ceiling with your fingertips. Stretch gently, stopping if you feel pain. MayoClinic.com suggests rolling your shoulders gently forward and backward, moving your joints as far as they comfortably extend. Continue gently stretching the rest of your body, including your legs, hips, feet, spine and waist.
