Exercises to improve range of motion in arthritic joints.
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Maintaining strength in the muscles near an arthritic joint can improve joint stability. |
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Isometric exercises which allow the muscles to get a good workout with minimal stress exerted on the joints are best. |
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Each of the exercises shown below should be held for 6 seconds and repeated 3 to 4 times a day. |
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Ensure that you are not holding your breath during the exercise. |
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Do not exercise a joint during a flare-up of rheumatoid arthritis. |
leg lift
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Lie down with your back on the floor or a bed, with your legs straight. |
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Lift one leg up without bending it, keeping the muscles in front of the knee tightened. |
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Hold the leg one to two feet off the floor. |
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Repeat with the other leg. (If this exercise makes your lower back sore, keep the non-exercising knee bent instead of straight). |
Heel press
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Lie down with your back on a bed with your knees slightly bent. |
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Press you heels down into the bed with as much force as you can and hold; (You can also try this while sitting by pressing one heel at a time back against the foot of a chair). |
Sitting leg flex
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Sit on the floor or on a bed with your back supported (against a wall, for example) and your legs extended straight in front of you. |
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In one leg first, and then the other, flex your head as you press the back of your knee towards the floor or bed. |
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Hold this position. |
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You should feel the muscle in front of your knee tighten. |
Armrest push
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Sit on a chair with armrests, with your wrists facing down, press down on the armrests with your forearms and hold (A). |
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Then turn your arms over so that your palms are facing up and repeat. |
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Finally, place your arms at your sides, palms facing down and press your forearms against the inner sides of the armrests (B). |
Forearm push
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Cross your forearms in front of you, with palms facing upwards. |
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Press them against one another and hold. Reverse arm positions and repeat. |