Of more than 100 different forms of arthritis and degenerative diseases affecting adults, rheumatoid arthritis (RA) and osteoarthritis are two of the most common.
Although both forms of arthritis have different underlying causes, they share similar symptoms: joint pain, stiffness, difficulty moving, and poor flexibility. If you face the pain associated with arthritis, here are some exercises that can help you.
1. Squats:
Squats can help strengthen the core and legs, as long as it does not hurt the knees. Try to perform about 10-20 repetitions in a row, two or three times a day.
Keep your heels on the floor as you crouch, tuck your belly so your back can stay straight, and keep your knees and toes forward. For extra support, squat against a wall. You can try to hold a medicine ball or light weight to make squats more difficult.
2. Knee extension exercises:
To strengthen your quadriceps muscles, practice knee extension exercises for about 30 to 45 seconds at a time. Sit on a chair and take 3 seconds to extend your legs in front of you so that they are parallel to one leg.
Raise until your knee is straight and your feet are bent, with your toes pointing towards your head. Hold your legs in this position for several seconds, then take 3 seconds or more to lower your legs down.
3. Lateral lifting of the arms:
Sit on a chair with your back straight, hold light weights in each hand. Then turn your arms so your thumbs are facing out. Gently lift your arms to the sides so that they are parallel to the floor. Take a break, then, slowly, lower your arms. Repeat this sequence about 15 times, completing 2-3 sets.
4. Swimming, walking in the pool and aquatic aerobics:
Water and swimming exercises have been shown to help reduce joint pain and stiffness associated with osteoarthritis and to strengthen muscle strength and function. Try walking in a pool on the shallow end for about 20 to 30 minutes to do aerobic exercise.
Water adds resistance, forcing your muscles to work harder to help you move. Taking a water aerobics class or swimming in a pool is also a good idea.