Range of motion exercises for elderly arthritis play a key role in keeping your body limber enough to perform everyday activities such as walking, getting in and out of cars and pushing items. Remember to use gentle maneuvers without any sudden, jerking motions to avoid injury. Always drink plenty of fluids to avoid dehydration and illness. Consult with your doctor first since not all exercises may be appropriate for you.
Water Based
Some elderly individuals may find exercising on land too painful or limiting. Range of motion exercises for elderly arthritis can be done in water to reduce joint stress. Exercising in warm water naturally relaxes muscles, making movements more fluid and less painful, according to the University of Washington Orthopaedics and Sports Medicine Department. Work on improving your lower body flexibility by getting into chest-deep water to do some hip abductions. Gently raise your right leg in front of you. Slowly move your leg to the side and hold for 10 seconds. Gently return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg.
Improve Upper Body Functioning
Range of motion exercises for elderly arthritis can reduce pain levels, according to the Arthritis Foundation. Doing some chest stretches throughout the day reduces joint stiffness, reduces back and neck pain and keeps your pectoral muscles operating at a healthy level so you can push items, pick up groceries or hug grandchildren with ease. Get into position to stretch your chest muscles by sitting upright in a firm chair. Gently lift your arms so your palms face forward and elbows are at waist level. When done correctly, your body will resemble the letter "w." Slowly bring your elbows back until you feel your shoulder blades pinch together. Hold this position for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Utilize Tai Chi
Tai Chi provides a low-impact way to stretch your body and can be used during range of motion exercises for elderly arthritis. Tai Chi makes for a natural arthritis workout due to its slow, gentle and deliberate movements that require mind concentration, according to the Arthritis Foundation. Engaging in Tai Chi can help reduce stress, lower pain and joint stiffness levels, improve flexibility, enhance coordination and also improve body balance. Do a simple maneuver by standing with your feet shoulder-width apart. Gently raise your arms in front of you at waist level, palms facing downward while slightly bending your knees. Slowly turn your body and neck to the left and extend your arms to the sides, palms facing upward while bending your front knee. Gently return to the original position.
Partner Based
Some range of motion exercises for elderly arthritis can be done with the help of a partner, according to the National Institute on Aging. Having a partner to exercise with can increase socialization and increase the enjoyment of your workout routine. Start doing a maneuver known as a Buddy Stretch to get an all-body stretch by sitting on the floor facing your partner. Fully extend your legs, and touch the soles of your feet to your partner's soles. Sit upright and have your partner grab a hold of a towel while you grab the other end. Gently lean back, and pull on the towel while your partner leans forward. Hold this position for five seconds. Have your partner pull on the towel causing you to lean forward. Hold this position for five seconds. Return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Member Comments