Arthritis is a degenerative condition that affects people of all ages but grows more prevalent at higher ages. Arthritis produces symptoms like pain, stiffness, lack of mobility and reduced range of motion. Its effects can be felt in virtually any joint of the body, including your hands, knees, elbows, hips or neck. Range of motion exercise may help ease your symptoms.
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You can practice range of motion movements for your arthritis, one to two times per day, for three to 10 repetitions. It is important to move slowly with all exercises and do not bounce. Breathe as you move and start slowly, building to more as you go. Stop if you experience any sharp pains and do not let anyone assist in the exercises. Keep in mind that everyday activities such as yard work, cooking, lifting and bathing do not move your joints through a full range of motion.
Neck
To move your neck through a full range of motion, sit or stand comfortably and turn your head slowly completely to the right, and then completely to the left. Turn it two to four times on each side and then bend your ear to your shoulder two to four times on each side.
Arms
Perform range of motion exercises for your arms in stages, starting with your fingers and working your way up. Sit upright in a chair and lay your arms in your lap with your palms up. Slowly bend your fingers into your palm, then straighten them out. Next, bend your fingers and then bend your wrist and return. On the next rep, end by bending your elbow to bring your fingers to your shoulders. Hold that position and draw small circles with your elbows in the air. Finish by reaching up toward the ceiling.
Chest and Torso
To move your chest and torso in a range of motion exercise, sit in a chair and place your hands on your hips. Bend your torso over to the right and return, then bend it over to the left and return. Exhale as you move your body down and inhale on the way up. Do not allow your body to lean forward, and let your head relax to the side as you bend.
Tai Chi and Yoga
Both tai chi and yoga offer effective range of motion exercises to keep your joints mobile. Tai chi is a Chinese martial art that uses slow, flowing movements and breathing and is especially beneficial to arthritis in the knee. Yoga uses various postures to stretch your muscles and soothe your joints on all areas of your body.
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