5 workouts tailored for individuals with arthritis

The term “arthritis” typically encompasses various disorders that impact the joints. With several types of arthritis potentially affecting different joints in your body, experiencing uncomfortable and excruciating joint pain is common. Below are five exercises tailored for arthritis patients, aimed at alleviating joint pain.

Workouts Designed for Individuals with Arthritis

Always consult your physician before attempting any of these physical activities.

Neck Rotations

Movements such as neck rotations can enhance flexibility. This exercise can be performed whether you’re seated or standing:

• Begin by turning your head fully to the right.
• Return your head to the center.
• Repeat by turning your head fully to the left.
• Return to the center once more.
• Tilt your head as far back as comfortable.
• Return to the center position.
• Lower your head as much as possible.
• Return to the center position.
• Repeat this sequence ten times for optimal benefit.

Shoulder Blade Squeeze Exercise

The shoulder blade squeeze exercise is effective for building strength:

• Begin with your arms at your sides, elbows bent at ninety degrees.
• Squeeze the muscles around your shoulder blades together, holding for 3-5 seconds.
• Relax your shoulders and repeat this movement ten times.
• This exercise targets your shoulder and back muscles.

Spinal Twist

The spinal twist is an excellent exercise for engaging your spine, particularly beneficial for those dealing with spondylitis:

• Begin by sitting upright on a chair.
• Cross one leg over the opposite leg, if comfortable. Options include crossing the ankle over the knee or crossing your legs with one knee atop the other, or keeping both feet flat on the ground—choose what feels best for you.
• Slowly initiate the twist in your spine, focusing on each vertebra as you twist.
• Your head should be the last to turn as you gaze over your shoulder.
• Allow your hands to rest wherever they feel comfortable.
• Remember to breathe steadily as you return to the center.
• Repeat the twist on the opposite side.
• Aim for five repetitions on each side.

Tendon Gliding

This exercise is particularly beneficial for individuals with Rheumatoid Arthritis, especially targeting finger joint pain:

• Begin with your hands raised, fingers and elbows forming a ninety-degree angle parallel to your face.
• Ensure your forearms, wrists, and fingers are aligned.
• If raising your hands is difficult, you can perform this exercise with your hands placed on a table or in your lap.
• Curl all your fingers into a hook shape while keeping your palms open, holding for five seconds.
• Next, close your palms into a fist, holding for five seconds.
• Transition by opening your fist and extending your fingers, creating a tabletop position, holding for five seconds.
• For the final position, form a fist with your thumbs out, resembling a horizontal thumbs-up gesture, holding for five seconds.
• Repeat this sequence five times for optimal benefit.

Bridge

This exercise provides effective pain relief, particularly beneficial for individuals with knee arthritis:

• Lie down on your back.
• Bend your legs, bringing your knees up to about hip width apart.
• Lift your hips upward, thrusting them forward while pushing your knees forward.
• Slowly return to the starting position and repeat.
• Aim for ten repetitions of this movement.