Calisthenics is a form of muscle strengthening and toning exercise that generally uses the body's own weight, but that can be performed with added resistance through weights if desired. Calisthenic exercises that use your own weight are convenient, free and beneficial for flexibility, endurance and weight loss, and may benefit your overall health and joint strength if you've been diagnosed with arthritis.
Lower Back
If you've been diagnosed with a condition like facet joint arthritis, keeping your lower back strong may help reduce pain and stiffness and increase your range of motion, flexibility and support and posture. Exercises like hip rotations may keep your lower back supple and flexible. Stand with your feet together, hands on your hips. Pull the abdominal muscles inward. Rotate your hips in a clockwise motion, like your sweeping your hips around the inside of a large barrel. After several rotations, switch direction and rotate in a counterclockwise direction. This exercise works the lower abdominals and oblique muscles for a stronger core. A stronger core helps support the lower back.
Shoulders
Assume a general push-up position on the floor on your hands and toes and suck in the abdominals so that your back is straight. This is also called a plank position. If this is too difficult, decline to your knees and forearms. Hold the position for at least 15 seconds. This weight bearing exercise is effective for shoulder, back and abdominal strengthening. If you can, perform several push-ups, keeping the hands flat on the floor at shoulder level.
Calves
Stand with your feet together, arms at your sides or holding onto an object for balance and stability if desired. Raise yourself up onto the ball of your right foot, keeping the left foot flat on the floor. You should feel a tight contraction in the ball of your right calf muscle. Hold for 15 to 30 seconds and then return to your starting position. Repeat on the other leg.
Wall Squats
Exercise the abdominals, calves, knees, thighs and hips by performing a wall squat. This is a low impact calisthenic exercise that won't stress your joints. Stand with your heels, buttocks and shoulders pressed against a wall. Your feet should be shoulder width apart. Bend your legs until your thighs are parallel to the floor. Hold the squatting position for between 30 seconds and 1 minute if you can. Slowly lift yourself upward, using the strength in your thighs to rise.
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