“It also facilitates the renewal of lubrication to the joint cartilage, thereby alleviating stiffness and discomfort.”
Keep reading to learn Dr. Poonia’s top-recommended exercises to manage arthritis.
And when you’re finished, check outDoes Lifting Weights Burn More Fat Than Cardio?
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Toe Reach
This first exercise involves reaching for your toes.
It will help increase flexibility while reducing any stiffness.
Start in a seated position with your legs extended.
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Next, stretch out your arms toward your toes as far as possible.
Hold this position for 10 to 20 seconds, then release and relax.
Begin in a seated position on the edge of a chair with both feet firmly on the floor.
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Lift your heels while keeping your toes on the ground.
Next, lift your toes, and hold this position for three seconds before lowering to the floor.
Strengthening Grip
The strengthening grip is important to keep your hands functioning properly and flexible.
You will need a hand-exercise ball for this one.
Put the ball centered in one of your hands, and wrap your fingers around the ball.
Squeeze hard for five seconds, and then release.
Lay your hand flat onto a table or flat surface.
Lift one of your fingers slowly for two seconds, and then lower it back to the table.
Do this exercise on each finger.
Neck Rotation
The neck rotation is beneficial in releasing head, shoulder, and neck tension.
it’s possible for you to do this exercise while standing or sitting with your back straight.
ensure your chin is level as you turn your head to gaze over your left shoulder.
Hold this position for five seconds, and then return to the center position.
Repeat on the other side.
Perform this five times on each side.
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Step-ups
The step-up helps you stretch and maintain mobility in your lower body.
This is necessary in daily tasks, such as climbing stairs.
Start at the bottom of a staircase holding onto the railing.
you’re able to also use a step platform.
Step your left foot onto the step or platform, then your right foot.
Next, bring your left foot back down from the step, followed by your right foot.
Do this exercise 10 to 15 times.
Bend your right knee, keeping that foot flat on the floor.
you’re free to also leave it extended.
Then, slowly lower it back to the floor.
Do this exercise 10 times on each leg.
Lie down flat on your back with both knees bent and your feet planted on the ground.
Grab your left knee with your hands, and softly pull it to your chest.
Hold this position for 30 seconds, and then release.
Alternate to your right knee, and repeat two to three times per side.
Begin seated in a chair with your feet flat on the floor.
Slowly stand up, and then return to the seated position.
Do this exercise 10 to 15 times.
Begin by slowly moving both knees to your right side, and then lower them to the ground.
Next, rotate your head to the left side, keeping your shoulders on the ground.
Stay in this position for 30 seconds prior to moving back to the center position.
Repeat on your other side, moving your head to the right.
