Stretches are simple, free and effective ways to relieve arthritis pain. Stretching even prevents arthritis. Stretching relieves the pressure on joints from tight muscles. Stretching exercises should not be taken so far that they cause additional pain, but you must hold the stretches long enough that the muscles lengthen and relax or they won't be effective. Hold each stretch for a minimum of 30 seconds.
Neck Stretches
Look forward and then use your right hand on the side of your chin to gently push your head to the left to stretch your neck. Repeat to the right. Next, lift your chin upwards and then tuck your chin down into your chest. Gently pull down on the back of your head.
Shoulder Stretch
To perform this exercise, sit cross-legged on the floor and pull your right arm across your chest. Pull your arm and elbow toward your chest by holding onto your right elbow with your left hand. Repeat with the other arm.
Kneeling Lower Back Stretch
The kneeling lower back stretch relieves pressure in the lumbar spine and hips. This stretch is similar to child's pose in yoga, though the leg position is slightly different. To perform this exercise, kneel on the floor and spread your knees apart to open your hips. Touch your feet together. Then, bend forward from the hips and relax your forehead onto the floor if you can. Rest your head on your arms or extend them straight forward.
Psoas Major Stretch
The psoas major muscle of the hip attaches to the front of the lumbar spine. A tight psoas pulls on the lower back. To do the psoas major stretch, kneel on your right knee and put your left leg bent in front of you with your left foot on the floor. Place your hands on your hips or lower back. Straighten your spine and push your hips forward, but do not lean your torso forward. This stretches your right psoas. Repeat on the left.
Hamstring Stretch
The hamstrings run from the pelvis to the back of the knee. Tight hamstrings can affect the hips, knees and lower back. To stretch the hamstrings and relieve pain in any of these joints, lie on your back with your legs straight. Bring your right leg up until it is perpendicular to the floor. Bend the knee slightly and pull the leg toward you by clasping your hands behind your thigh. Repeat with the left leg.
