People afflicted with arthritis often find morning as the most difficult part of the day. They often complain that they have woken up with stiff joints. But very few people know that a few stretching exercises in the morning will ensure a smoother start to the day. Stretching exercises are not exactly time consuming but you must do it on a daily basis. Take a warm shower after the stretching exercises to feel more relaxed and refreshed.
Stretching Exercises for Arthritis in the Knees, Hips and Back
We will discuss about the three basic stretching exercises that will help to loosen the joints in the back, hips and knee. You can do these exercises on the bed but doing it on the floor will give better results. These exercises are very gentle in nature and can be done by all but, if you prefer, you can always seek your doctor’s advice before starting on them.
1. Hamstring Stretch
Lie on your back and your left knee should be in the bent position. The left food should be flat on the bed/floor. Now bend your right leg and position your hands behind the right thigh. Lift the right leg in the leg and try to straighten it as much as you can. Use your hands to pull the leg towards your stretch. Hold this position for 30 sec and then release it slowly. The stretch can be felt in the lower back and in the back of the leg. Repeat the same exercise for the left leg and repeat the whole stretch for both the leg for 3 times.
2. Single Knee to Chest Stretch
Now lie on your back and bend both the knees. The feet should be flat on bed. Use both hands to hold the right knee and pull the knee towards your chest. A stretch should be felt in the lower back. Hold this position for 30 seconds and now release. Repeat with the left knee and then with both knees for 3 times.
3. Piriformis Stretch
For this exercise you need to lie on your back and knees should be in the bent position. The feet must lie flat on the bed. Cross the right ankle on top of the left knee. The hands should be wrapped behind the left knee and then pull the knee towards your chest. You may feel a stretch in the back of your right leg. Hold this position for 30 seconds and then release it. Change sides and repeat for 3 times.
Stretching Exercises for Arthritis in the Neck, Shoulders and Arms
The following three stretching exercises is a good way to loosen your joints in the upper body. The last two stretches must be done while standing.
1. Serratus Punch
Lie flat on back and the head must be on a pillow. You can bend the knees if you feel comfortable that way. Raise both arms towards the ceiling but the palms should be facing each other. Keep your head on the pillow and the arms should be straight. Now raise the shoulder beds off the floor/bed. Hold this stretch for 30 seconds and repeat it for three times.
2. Corner Stretch
This can be done in an open doorway. Stand for about 2 ft from the doorway and place your hands on either side of the doorway. Bend your elbows and lean your body against the doorway. The stretch should be felt across your shoulders. Hold this for 30 seconds and repeat the exercise for 3 times.
3. Posterior Shoulder & Back Stretch
Stand straight and both the arms should be at your side. Bring the right arm across your chest. Hold the right elbow with your left hand and stretch the arm across the body. You will feel the stretch in the upper arm. Hold this for 30 seconds and slowly release. Repeat with left arm.
Stretches for Arthritis in the Hands
The following exercises are for those people whose hands are affected by arthritis. These exercises will help to loosen up the joints and increase the mobility.
1. Towel Squeeze
For this you need a small hand towel which needs to be rolled up. Take the towel in one hand and squeeze. Hold this for 5 seconds and repeat with both hands for 15 times.
2. Finger Extension
Take a rubber band and wrap it along all the five fingers. It should be done just below the fingertips. Spread your fingers as far apart as you can. Hold the stretch for 5 seconds and repeat the exercise for 10 times, at least.
