- 1. Exercises for hands and fingers
- 2. Shoulder exercises
- 3. Exercises for the knee
- Other exercises for arthritis
Exercises for rheumatoid arthritis aim to strengthen the muscles surrounding the affected joints and increase the flexibility of tendons and ligaments, providing more stability during movements, relieving pain and the risk of dislocations and sprains.
Ideally, these exercises should be guided by a physiotherapist, according to the age and degree of arthritis, and consist of strengthening and stretching techniques. It is also recommended to place a hot compress for 15 to 20 minutes on the affected joint, to relax and increase the range of motion, helping to perform the exercises.
In addition, low-impact physical exercises such as water aerobics, swimming, walking and even weight training, when done under the guidance of a qualified professional, are recommended for those suffering from this disease, as they strengthen the muscles, lubricate the joints and improve flexibility.
1. Exercises for hands and fingers
Some exercises for arthritis in the hands can be:
- Exercise 1: Stretch out one arm and with the help of the other hand, raise the palm upwards. Then, push the palm down. Repeat 30 times and, at the end, stay 1 minute in each position; Exercise 2: Open your fingers and then close your hand. Repeat 30 times; Exercise 3: Open your fingers and then close them. Repeat 30 times.
These exercises can be done 3 times a week, however, you should stop doing them in case of pain and consult a physiotherapist or doctor.
2. Shoulder exercises
Some exercises for shoulder arthritis can be:
- Exercise 1: Lift your arms forward to shoulder level. Repeat 30 times; Exercise 2: Raise your arms to the side to shoulder height. Repeat 30 times.
These exercises can be done 3 times a week, however, in case of pain, you should stop doing them and consult a physiotherapist or doctor.
3. Exercises for the knee
Some exercises for knee arthritis can be:
- Exercise 1: In a prone position, with your legs straight, bend one knee towards your chest 8 times. Then, repeat for the other knee also 8 times; Exercise 2: In the lying-down position, with your legs straight, lift one leg, keeping it straight, 8 times. Then, repeat for the other leg also 8 times; Exercise 3: In the lying down position, bend one leg 15 times. Then repeat for the other leg also 15 times.
You can do these exercises up to 3 times a week, however, in case of pain you should stop doing them and consult the physiotherapist or doctor.
In addition to these exercises, the patient should have physiotherapy sessions to help relieve arthritis symptoms such as pain, swelling and redness in the affected joints. Learn more examples in this video:
Other exercises for arthritis
Other arthritis exercises, which should be done at least 3 times a week and under the guidance of the physiotherapist, can be:
- Swimming and water aerobics because they activate and strengthen the muscles without wearing them out; Cycling and walking because they are also exercises that help lubricate the joints and are of low impact; Tai Chi and Pilates because they increase the flexibility of muscles and tendons, without harming the joints; Weight training, which should be done about 2 times a week, to strengthen the muscles and reduce the overload on the joints.
Arthritis sufferers should not perform some exercises such as running, jumping rope, tennis, basketball and jumping , for example, because they can aggravate inflammation in the joints, worsening symptoms. One must also be very careful with weight training because of the weights used in the exercises.
Another important factor in improving arthritis symptoms is maintaining the ideal weight, because being overweight also damages the joints, especially the knees and ankles. Taking the drugs prescribed by the rheumatologist is also important, because exercise alone does not cure arthritis. Learn more about Treatment for Arthritis.
