Gentle exercises that strengthen the core and protect sensitive arthritic joints can make a difference in maintaining quality of life for arthritis sufferers. Choose exercises that lubricate your inflamed joints to help you maintain your range of movement and mobility. Check with your medical advisor before beginning a new exercise program.
Knee Stirs
This exercise spreads the synovial fluid in your hip joint, allowing for comfortable movement, according to Lynn Robinson, author of "The Official Body Control Pilates Manual." Lie on your back with your knees comfortably bent. Float one knee up to point at the sky, threading a yoga strap behind your thigh. Hold the ends of the strap in your hands and drop the weight of your leg against the strap. Use your hands and the strap to move your leg and knee in a stirring motion. Circle your knee five to eight times and then try moving in the opposite direction. Repeat using you other leg.
Ankle Circles
After performing knee stirs, hold one knee up using the strap. Flex your foot, drawing your toes toward your shin. Draw circles with your big toe, rotating at your ankle. Repeat this five to eight times and then move in the opposite direction. Repeat using your other foot. This movement helps you move your foot move easily when you walk, allowing you to keep your balance.
Side Rolls
Lie on your back with your knees comfortably bent and your feet flat. Reach your arms out wide on your mat. Drop your knees to the right as you turn your head to the left. If this movement feels uncomfortable, place a large pillow next to you to brace the weight of your legs. Take three breaths in this position and then switch sides. Repeat this pattern three to five times to increase the mobility in your low back.
Castanets
Sit comfortably in a chair with your hands in your lap. Touch your index fingers to your thumbs, pressing gently, then release. Touch your middle fingers to your thumbs and release. Repeat with your ring and pinky fingers. If you need to, use one hand to place the fingers of the other hand together to move through this pattern. Repeat on each hand for five to 10 rounds. This exercise helps you maintain mobility in your hands and fingers, according to Kate Lorig, author of "The Arthritis Helpbook."
References
- Arthro-Pilates: Easing the Pain of Arthritis through Exercise with the Founder of Arthro-Pilates
- "The Official Body Control Pilates Manual"; Lynne Robinson, Helge Fisher, Jacqueline Knox, Gordon Thomson; 2000
- "The Arthritis Helpbook"; Kate Lorig and James F. Fries; 1995
