The Arthritis Foundation recommends that arthritis patients seek physical exercise on a regular basis, and lists stretching and range-of-motion activities as the most important exercises for those with arthritis. Work up to 15 continuous minutes of stretching per day. You may find stretching upon arising a good way to ease morning stiffness caused by arthritis. Consult your doctor before beginning any new physical activity regimen, and for any recommendations specific to your condition.
Stretching and Osteoarthritis
Osteoarthritis is the most common form of the disease and often affects people as they age. Cartilage wears down in the joints, most commonly the hips, knees, lower back and neck. Patients with osteoarthritis often feel joint pain and stiffness, particularly upon awakening. The Merck Manuals Online Medical Library recommends that osteoarthritis patients practice stretching every day, and notes that exercise can not only stop but in some cases even reverse osteoarthritis of the hip and knee.
Stretching and Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disorder in which the body's immune system attacks the lining of the joints. Areas most often affected by rheumatoid arthritis include the hands and feet. In addition to pain and stiffness, patients with rheumatoid arthritis may also suffer from swelling, puffiness and redness in the hands. The Johns Hopkins Arthritis Center recommends that acutely inflamed joints be allowed to rest to avoid a worsening of symptoms. Daily stretches for non-inflamed joints help maintain range of motion and prevent joint contractures, as long as you void overly aggressive stretching.
Sample Stretches
Neck and back pain are common symptoms of arthritis. On its website, "Arthritis Today" magazine recommends two chest stretches to relieve back and neck pain and enhance your ability to perform everyday movements. Begin the first exercise in a standing or sitting position. Extend your arms, holding your palms out and keeping your elbows at about waist level, to make a "W" shape. Keep your shoulders relaxed as your draw your elbows back and pinch your shoulder blades together. Hold the stretch for three seconds, rest and repeat. The second exercise is performed standing in front of a doorway with your feet shoulder-width apart and your knees slightly bent. Keeping your elbows bent at 90 degrees, lean forward to grasp the sides of the doorway for a good pectoral-muscle stretch.
Tai Chi and Yoga Stretching
Tai chi is a slow, graceful Chinese discipline which provides gentle stretching to all parts of the body in addition to promoting balance. Yoga, meanwhile, has long been renowned as an excellent method of maintaining flexibility and stretching the joints. The ABC-of-Yoga website recommends certain poses and stretches, including shoulder stretches, standing side stretch pose and ankle rotation, as particularly helpful for those with arthritic joints.
Water Stretching
Many arthritis sufferers find stretching in water, either in a hot tub, pool or a warm bath, to be particularly effective. The buoyancy of water helps relieve pain and stiffness, and supports the joints, allowing for greater range of motion. Water provides both a cushion for the joints and a slight resistance which challenges movement.
