According to the Mayo Clinic, exercise is necessary for people with arthritis to improve strength, enhance flexibility and decrease joint pain. A program of moderate-intensity exercise is enough to improve joint pain. Consult with a physician or physical therapist for individual program design. A well-rounded exercise program for people with arthritis includes exercises for range of motion, muscle strengthening and aerobic fitness.
Step 1
Sit in a hard back chair with your your knees bent and your feet flat on the floor. Begin with your arms at your sides. Lift your arms out to the sides with your wrists flexed and your palms facing away from you. Circle your arms 10 times in a complete circle and then rest. Perform another one or two sets of 10 arm circles. Be sure to alternate the direction of your circles.
Step 2
Begin shoulder raises with your arms hanging by your sides. Lift your shoulders up toward your ears and then release them down. Perform this lifting and lowering motion 10 times and then rest. Perform another one or two sets of shoulder raises.
Step 3
Sit up tall with your feet flat on the floor and your knees bent at 90 degrees. Extend your right leg out in front of you as far as your range of motion allows and contract the muscle in the front of your thighs. Return your leg to the floor. Repeat 10 to 12 times with your right leg and then perform the same exercise on the your leg. Complete one to two sets of 10 repetitions for each leg.
Things You'll Need
- chair
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