Ten Days To Improved Range Of Motion
If you have arthritis, you know that exercise is important for maintaining an active lifestyle. Try these helpful stretches, and help improve arthritis range of motion within ten days.
The research is clear: exercise is one of the most important things all of us can do to preserve our health. For patients with arthritis, exercise is a treatment as well as a preventative measure. A regime of appropriate stretches can help to improve range of motion and ease the stiffness and pain of arthritic joints.
Cold, snowy weather may restrict some exercise habits, but these stretches can easily be done at home. If you work through them slowly and stay within your own abilities, you can start to see joint mobility improvement before two weeks have gone by.
- Neck exercises. We have two easy exercises to loosen neck muscles and relieve stress. Start in a sitting or standing position, and then roll your head around in large circles. Then, bend your head so that your left ear moves toward your left shoulder. When you’ve bent your head as far as you comfortably can, hold for 5 seconds and release. Repeat on your right.
- Loosen your shoulders. Sit or stand with your head erect, then shrug your shoulders up to 20 times. Afterwards, reach up with your arms and stretch as high as you comfortably can.
- Limber up hands and wrists. As you sit at a table or relax on the couch, roll your hands around in circles to keep wrist joints loose. To address finger joints, make a fist and hold for a two second count, and then stretch your fingers out as straight and wide as you can without straining for a four-second count. Repeat as often as you like, or at several different times during the day.
- Gentle bends for your back. Take your time and concentrate on slow, fluid movements for these exercises. Standing with feet at shoulder length apart, try slow side bends on one side, then the other. Then, stand about two feet from a wall, facing away from it. Turning first to your left and then to your right, attempt to touch the wall with your hands. Begin by reaching for the wall at shoulder height. As you become more limber, attempt to touch the wall closer to waist level.
- Stretch your hips. Sit in a chair with your back straight. Hold the seat of the chair with your hands to steady yourself. Then straighten and lift first one leg, then the other. The higher you can raise your leg, the stronger the hip stretch will be. Try to repeat this stretch at least five times with each leg.
- Care for your knees. Squats are a great way to strengthen knees, but if you need a simpler stretch to start, we have one for you. Sit in a chair, and bend one knee at a time, bringing it up and as close to your body as you comfortably can with your arms.
- Ankle stretch. While seated, rotate your ankles in circles to coax away aches. Also try rocking your feet back and forth, first lifting your toes, and then rolling your foot forward so that your heels rise from the floor.
These exercises are designed to coax movement back into major joints, including your neck, back, hips, knees, and shoulders and improve your range of motion. When you feel ready, add walking to your routine to increase your benefits. Although these stretches are intended to improve joint motion within ten days, it’s important to begin within limits that are comfortable for you. Do not to push yourself beyond your limits. If you have any concerns, consult your doctor before you begin.
Summit + The Power House helps you meet your fitness goals
Summit Orthopedics partners with performance experts from The Power House to bring comprehensive, highly-tailored fitness services to you. Whether you are a first-timer in the gym or a competitive athlete, our coaches and trainers have all the tools, resources, and expertise to create programs that fit your needs and help you achieve your performance goals. Everyone is welcome, you don’t need to be a patient of Summit to take advantage of these offerings.
Start your journey towards your health and fitness goals today. Schedule a free consultation at the HealthEast Sports Center location online, or call (651) 968-5766. Find the group fitness class that works with your schedule. Visit The Power House Facebook page to learn all about the events we offer to safely promote good health throughout your life.
Dr. Dane Hansen explains that selecting a treatment plan for arthritis pain is a collaborative process.
As we age, we don’t feel as limber as we once did, or as willing to tackle an exercise program. Summit’s Wellness Center specialist Heidi Corbett has some words of wisdom for anyone who is ready to give up on exercise.
Over time, knee osteoarthritis can limit your mobility. We know that exercise is beneficial, but now researchers have discovered exactly how many daily steps you need to take to reduce knee osteoarthritis risks.