Moving with arthritis may be painful, but gentle exercises may actually reduce arthritis pain and stiffness. To keep your joints agile and pain-free, your doctor may recommend range-of-motion, aerobic or strengthening exercises to practice on a regular basis. Talk to your doctor before starting a new exercise routine, especially if you have additional health problems or injuries.
Water Exercises
Doing aerobic exercises in the water may help reduce the pressure on your joints. High-impact exercises, like running or jogging, may make joints feel worse. But walking and stretching in the water creates a cushion around your body, allowing you to exercise with less pain. With your arms curved at your sides, walk from your heel to your toe, one foot at a time. Walk across the length of the pool slowly and carefully with your back straight.
Neck Stretch
Stretching exercises, also known as range-of-motion exercises, will help increase flexibility in the joints and the surrounding muscles. To reduce pain and stiffness in the neck, stand up straight with both feet on the ground and your back straight. Turn your head to the right until you are looking over your right shoulder, then slowly to your left until you're looking over the left shoulder. Repeat twice. Tilt your head to bring your ear to your right shoulder, then repeat on the opposite side.
Thigh Lift
Strength-training exercises help strengthen and tone the muscles, which will help cushion your joints and reduce pain. Strength-training exercises use weights or the resistance of the body to increase muscle strength. Sit down on a sturdy chair at the very edge and extend your legs out so they are resting on the floor, but your knees are straight. Lift your toes on your right foot up toward the ceiling as you feel your thigh muscle engage and tighten. Lower your leg back down to the ground, feeling a stretch behind the ankle.
Cycling
Biking is an aerobic exercise that will help increase circulation and improve your endurance. Cycling is a low-impact exercise that will help strengthen and tone the muscles in your legs. Bike for approximately 30 minutes three times a week. If your joints become too painful, exercise in 10-minute increments, three times a day. Combine 10 minutes of biking with 20 minutes of walking or swimming, if desired.
