Millions of Americans suffer from osteoarthritis, which can cause considerable joint pain and swelling, potentially decreasing your ability to move effectively. Participating in a general exercise program and performing specific exercises that target your affected joint or joints may help alleviate your symptoms, according to multiple organizations, including the Arthritis Foundation and the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Discuss your condition with your doctor, however, before starting an exercise program.
Chair Crunches
You can perform chair crunches at the office or anywhere else that you have access to a chair and aren't able to perform traditional crunches on the floor. Performing the exercise strengthens your abdominal and oblique muscles, which may help alleviate your pain if you suffer from osteoarthritis in your lower back. Sit upright on the front edge of a chair and place your hands behind your head. Move your left elbow downward and across the front of your torso, and lift your right knee at the same time, bringing your elbow and knee together. Return to the starting position and repeat in the opposite direction. Continue alternating sides for your desired number of repetitions.
Hand Squeeze
Osteoarthritis is common in the joints of your fingers and hands, which can limit your ability to perform activities that many people take for granted, such as grasping and holding objects, pushing buttons, typing on a keyboard and writing. Open your fingers and hands as far as possible and clench them into fists repeatedly to stretch and strengthen the surrounding connective tissues and muscles. Use a hand-grip device, rolled-up sock or rubber ball to add resistance, if desired, making the exercise more challenging. Reduce the intensity or discontinue the exercise completely if your pain increases.
Quadriceps Stretch
The quadriceps, or quads for short, span the front of your thighs and facilitate knee extension ranges of motion. Stretching the quads may help treat osteoarthritis in your knees. Stand upright behind a chair or close to a wall. Place your left hand on the back of the chair or against the wall for balance and bend your right knee, moving your heel toward your buttocks. Grasp your lower leg with your right hand, just above your ankle, and pull forward and upward to deepen the stretch. Hold this position for at least 10 seconds, then stretch your left leg.
Walking
Walking is a low-impact, weight-bearing exercise that may help treat osteoarthritis by working your hips and knees through extension and flexion ranges of motion and strengthening the muscles that support your spine. Start by walking slowly for short distances at a time, and gradually increase the distance and speed. You can hold light dumbbells and perform arm exercises while you walk if you suffer from osteoarthritis in your upper extremities as well. You can also try walking through water, which strengthens the muscles that act on your hips and knees and may help soothe your pain.
