Arthritis, or inflammation of a joint, affects more than 40 million people in the U.S. at any given time, according to the American Council on Exercise. Symptoms can impact almost any area of the body, including the neck. Although a variety of medications and treatments can help remedy symptoms, exercise and stretching can also generally help improve arthritis and stiffness.
Benefits
Exercising and stretching offer a variety of benefits for people who suffer from a stiff neck and arthritis. They both can help improve flexibility, strengthen the muscles that surround the joints in the neck, ease stiffness, improve endurance and reduce pain. They can also help ease the inflammation that typically occurs with arthritis. Regular exercise and stretching can also help boost energy levels, decrease depression and help reduce your chances of developing age-related conditions such as osteoporosis and heart disease.
Methods
Do 15 minutes of gentle stretching exercises every day. You can do them on land or in a warm bath, pool or hot tub. Try turning your head from side to side or tilting it toward each shoulder for up to four repetitions. Strength training exercises, such as knee lifts or crunches can be done every other day to help build muscle and reduce pressure on joints. If desired, use weights, a resistance band or your own body weight while strength training. Do a cardiovascular exercise such as swimming or walking for 30 minutes a day up to four times per week.
Tips
Do not stretch or exercise past your usual point of discomfort -- especially if you are experiencing a flare up in stiffness or pain. Gradually increase your intensity, speed and resistance over time. Consider a community-based program or exercise classes that will help you treat symptoms in a safe, effective and entertaining environment. These types of programs will teach you safe ways to exercise under professional supervision.
Warnings
Always talk to your doctor before you start any type of exercise or stretching program, especially if you suffer from any type of medical condition. Be careful not to work your joints too hard or too long when exercising or stretching. This can exacerbate symptoms and actually cause your neck and body to feel even more painful or stiff. Try to stay active as much as possible. Without exercise, your joints and bones will become weaker and more brittle over time.
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