While it may be tempting to stay sedentary when you’re dealing with an arthritis flare-up, stretching can go a long way toward helping you feel better, fast. Stretching is a great form of exercise to help keep your body in shape, and reduce pain and stress of joint issues. When you have arthritis, stretching can help increase your range of motion and help keep your joints lubricated. Doing stretch exercises regularly can ease some of the stiffness and pain associated with joint conditions.
We have put together several stretches to ease arthritis pain. These particular stretches focus on four important joints in the body that we need to use to be mobile. These joints include the ankles, hips, spine, and shoulders. Keeping these joints limber enhance the efficiency and quality of movement. Ultimately, these stretches can help improve quality of life when suffering from arthritis.
This is a great range-of-motion exercise that loosens the ankle joints. Keeping the ankles loose can make you more comfortable when walking, jogging, or hiking. This stretch can also help reduce knee pain.
How-to: Sit on the edge of a chair with both feet firmly on the floor. Rest your hands on your thighs. Lift your right foot off the floor and extend your right leg slightly away from your body. Without moving your raised leg, move your foot in a circular motion clockwise at the ankle 5 times. Next, repeat this motion now going counterclockwise 5 times. Repeat with the left foot, performing 5 ankle circles in each direction.
This stretch helps give you an increase in range of motion in your shoulders. At the same time, it also warms you up for whatever activities may follow.
How-to: Stand with your feet hip-width apart. Extend your arms out to your sides at shoulder height. Keep your palms facing down. With your elbows extended, slowly begin circling both arms forward simultaneously, starting with a small range of motion (small circles) and gradually making larger circles. Once you complete circling your arms forward, switch directions, making small circles with your arms first and increasing the size of the circles backward to the starting position. Complete 10 repetitions per side, 5 in each direction.
Try this stretch to warm up your lower body. Ideally you will want to stretch before tackling everyday activities or before engaging in more intense exercise such as running, hiking, or bicycling.
How-to: Stand with your feet slightly apart and your hands on your hips. Shift your weight to your left foot, bending your right knee slightly while lifting your right heel. Keep your right knee softly bent, actively swing your right leg forward and backward. Allow your right knee to naturally bend and extend throughout the movement, all while keeping your back straight. Continue this movement for 10 repetitions, then repeat on the other side.
This stretch targets your hip muscles. And, it is a great prep for activities that require changing direction, such as tennis or going dancing.
How-to: Stand facing a wall, doorframe, or the back of a chair. Fully extend your arms and place both hands on the wall or chair. Shift your weight to your left foot. Bend your right knee slightly while lifting your right heel, keeping your toes on the floor. With your right knee bent, trace a figure 8 pattern on the floor with your toes, extending your right hip and knee and then bringing them in closer to you in a fluid motion. Continue this movement for eight repetitions, then repeat on the other side.
This stretch improves range of motion in your shoulder joints. it helps to minimize shoulder pain and decrease the likelihood of shoulder-related injuries.
How-to: Lie on your back with your knees bent, feet flat on the floor, arms bent alongside your body, elbows pinned into your sides, and palms facing up. Keep your arms in contact with the floor, inhale and slide your arms out and over your head until your index fingers touch. As you exhale, slide your arms back down to the starting position. keep your arms and hands in contact with the floor throughout the movement. Repeat 8-10 times.
The Cat-Cow Stretch is also a yoga essential and for a good reason. It involves moving the spine from a rounded position to an arched one. Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this a simple vinyasa static exercise that links breath to movement.
How-to: Begin on your hands and knees. Keep your wrists aligned below your shoulders and your knees aligned below your hips. Keep your spine extended and your toes tucked under. Inhale, relax your belly so it moves toward the floor, and gently arch your back. tilt your tailbone and chin toward the ceiling. Exhale, gently round your spine, draw your chin toward your chest, and untuck your toes, placing the tops of your feet on the floor. Repeat 8 times.
These low impact stretches Can Be Practiced Daily. Try doing them in the morning when joints tend to be particularly stiff.
All types of stretching exercises are beneficial for arthritis. Stretching can also reduce stress, manage your pain, and improve flexibility. Stretching will strengthen your joints and help reduce your discomfort levels. It can be an easy complement to other joint care relief options, like natural joint supplements. Using joint supplements, eating healthy, stretching, and exercising will combat joint pain from all angles.
At Flexcin we have been making joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide a supplement with powerful all-natural ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.