Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 2)


Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.

For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose, be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html.


MORE RESOURCES:

People Magazine

Eminem Says He 'Replaced Addiction with Exercise' After Ballooning to 230 Lbs
People Magazine
After overdosing on pills in 2007 and weighing close to 230 pounds, Eminem says he got healthy by replacing "addiction with exercise." "When I got out of rehab, I needed to lose weight, but I also needed to figure out a way to function sober," the ...
Eminem Talks Drug Addiction Weight Gain & After Rehab ExerciseClassicalite

all 28 news articles »


Stars and Stripes

Texas Troops in Major Training Exercise at Camp Shelby
NBC 5 Dallas-Fort Worth
"This is the first time that we've had this kind of exercise at Camp Shelby," said Maj. Gen. Augustus L. Collins, adjutant general of Mississippi and commanding general of both the Mississippi Army and Air Force National Guard. The soldiers include ...
Camp Shelby hosts large-scale National Guard exerciseStars and Stripes

all 28 news articles »


UT The Daily Texan

Science Scene: The exercise sweet spot
UT The Daily Texan
Everyone knows exercise is good for them, but, in several large, recent studies, scientists have tried to identify how much exercise is necessary for health benefits to begin, plateau and end. These scientists are also trying to identify if too much ...



The Guardian

Is one minute of high-intensity exercise really enough to get fit?
The Guardian
Typically, HIIT involves 60 seconds of exercise near your peak ability, followed by a recovery period of the same amount, repeated for 20 minutes, three times a week. Your peak ability is around 80 to 90% of your maximum heart rate. Roughly, that ...



Care2.com

Best Exercises for People with Neck and Back Pain
Care2.com
This corrective exercise is awesome because it both strengthens your muscles of posture and re-calibrates your sense of being upright. The first few times you do this, it may feel really weird, as if you were pushing too far back or would fall over ...



Fast Company

This Breathing Exercise Can Help You Stay Focused At Work
Fast Company
As it turns out, there is, and you're already doing it—breathing. Breathing transforms a stretchy exercise session into a holistic rebalancing. Meditation itself is grounded in breath. Which means the easiest stress-relieving and mind-enhancing ...



Huffington Post

Exercise In Your Teen Years Pays Off, According To New Study
Huffington Post
In the study, researchers asked 75,000 Chinese women ages 40 to 70 whether they exercised when they were between 13 and 19 years old, and if so, how much they exercised. The researchers also examined the women's general lifestyle habits, including ...
Exercise during teens reaps long-term benefits for women, study showsReuters
Exercise During Adolescence Have Long Term Health Benefits, StudyPioneer News

all 144 news articles »


DesMoinesRegister.com

Five tips on exercising as a family
DesMoinesRegister.com
More than 26 percent of Iowa kids aged 10 to 17 are obese. That's slightly less than the national average of more than 31 percent obesity for that age group, but more than a quarter of Iowa kids are still carrying around more weight than is healthy for ...



wlfi.com

OUTfest Demonstrators exercise their rights
wlfi.com
A spokesman for the group said they wish no malice towards anyone attending the festival, stating that everyone in the group has sins of their own. Rather the group is just exercising their religious and civil rights as citizens. “As a religious sense ...

and more »


How to Exercise Safely if You Are Pregnant
Health Hub from Cleveland Clinic
The American College of Obstetricians and Gynecologists recommends that pregnant women exercise three to five times a week. But before you do, be sure to discuss your sports and/or workout plans with your doctor to get medical clearance. If you are a ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.