With the approval of a health professional, individuals who are suffering from arthritis can safely participate in exercise, including yoga and stretching. Use a chair for seated exercises and to keep you steady as you develop your balance and build strength. A study conducted on 346 arthritis sufferers by the Centers for Disease Control and Prevention found that participants who exercised showed improvement in pain, fatigue and stiffness.
Arthritis
Arthritis is the inflammation of a joint in your body. The most common form of arthritis is osteoarthritis, a degenerative cartilage disease commonly limited to a specific area, such as your hands or hip. Rheumatoid arthritis is less common and causes the inflammation of the inner linings of the joints. Certain exercises, like stretching, performed one or two times a day promote joint elasticity and increase range of motion.
March in Place
March in place while holding onto a chair to relieve the symptoms of arthritis. Stand behind a chair with your left hip closest to the chair back and your left hand gripping the top of the chair for balance. You can stand between and hold onto two chairs if you need to. Alternate lifting your right and left knee as if you are gently marching, but do not lift your knee higher than your hips. Perform this exercise for three to five minutes. In the final minutes, after you have warmed up, try to lift your knees higher and march faster.
Stretch Your Calf Muscles
Use a chair for balance as you stretch your calf muscles. Stand facing the back of a chair about 1 foot away. Place both hands on top of the back of the chair and step your right foot back as you slightly bend your left knee. As your right heel touches the ground, you should feel a gentle stretch in your calf muscle. If you don't feel a stretch, widen your stance until you do. Hold this position for three breaths and stretch the other side.
Hip Flexor and Quadriceps Stretch
Use this seated exercise to stretch your hip flexor and quadriceps muscles. Sit on the right half of a stable chair with both feet flat on the floor. Slowly move your right leg off the side of chair and back behind you. Straightening your right knee is not required, but it is possible for some individuals, depending on the range of motion of your joints. Tuck your tailbone under slightly to feel the stretch in the front of your right hip and your quadriceps muscle. Hold for a few seconds and carefully bring your leg back to the starting position. Slide to the left side of the chair and repeat on the other side.
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