Set Your Priorities With Arthritis
Arthritis tends to make our joints even stiffer than what would occur in one’s body due to the effects of aging alone. That is why keeping the joints flexible by stretching is so important.
When done properly, stretches are slow, gentle, and easy. With arthritis you shouldn’t bounce during a stretch or push to the point of extreme pain.
Stretch until you feel mild discomfort, holding the stretch for 10 to 30 seconds, and repeat it three to five times. It would be very beneficial for your joints to spend at least 10 minutes each day stretching.
Stretching may hurt a little at first, but the pain quickly gives way to feelings of relaxation, flexibility, and relief. Stretches are so gentle on the joints that they can be done by anyone at any age in any stage of arthritis. And,
Your doctor, personal trainer, or physical therapist can recommend specific stretches that are right for you. You may also consider trying these excellent stretches and warm-up exercises from the Arthritis Foundation:
* Stand up straight with your arms forward and your palms facing inward. Slowly raise each arm as high as possible (either together or one at a time). Slowly move each arm back to the starting position
* While standing straight, shrug each shoulder upwards. Lower the shoulder and repeat.
* Stand up straight while holding onto the back of a chair with one hand. Slowly lift one leg to the side, then cross it in front of the other leg. Return to the starting position and do the same thing with the other leg. (This may not be appropriate for someone who has had a total hip replacement.)
* While standing up straight, reach for the sky with both hands. Hold the stretch and slowly lower your arms.
* Bend over and extend your arms toward your toes. Hold and slowly straighten.
* Make a fist. Hold and relax.
Stretching is easy, safe, and deeply rewarding. It’s something to look forward to, a reason to get out of bed. Or, in many cases, a way to get out of bed. Whether you need help to get through the day or just want to feel a little less stiff, stretching is an excellent first step.
With arthritis, you may need to modify what you do to keep active. For instance, swim in a warm pool, cycle, or spin to take the load off your leg joints. Or, you may use the elliptical machine instead of running.
The fitness component is also important in maintaining a healthy body weight. Excess weight is felt by your joints!
Did you know that your knees bear five to seven times your body weight with every step? This means that for every extra 10 pounds you weigh, your knees feel like they are carrying 70 extra pounds.
Stated positively, if you can lose the extra 10 pounds you are carrying around, your knees effectively lose 70!
If you have arthritis, it is important that the muscles surrounding your joints become and remain strong in order to absorb some of the impact of daily activity.
The key to your knees being able to handle this stress is the strength of your quadriceps. These four giant muscles on the front of your thighs can significantly assist your knees in bearing the load of your body if they are strong and decrease the pain your joints feel.
Want to know more about arthritis exercises? Then, post your question below.
Yours truly for great health, mind and body,
Michelle, natural health advocate
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March 12 2010 05:57 am | Fitness and Natural Remedies
April 5th, 2010 at 8:38 am
Thanks for writing such an appealing post. Cheers
April 15th, 2010 at 9:01 pm
It is quite sad that arthritis is such a incapacitating disease that profoundly impacts the lives of millions of Americans on a daily basis.
April 22nd, 2010 at 6:19 am
I found a good informational site that can assist people suffering from Arthritis conditions called FreedomDisability.com. This advocacy firm can assist you with applying for Disability Insurance if you are unable to work due to your Arthritis condition.