The rheumatoid arthritis exercises are designed to strengthen the muscles surrounding the affected joints and increase the flexibility of the tendons and ligaments, giving more stability during movement, relieving pain and the risk of dislocations and sprains.
Ideally, these exercises should be guided by a physiotherapist, according to the age and degree of arthritis, and consist of strengthening and stretching techniques. It is also advised to place a warm compress for 15 to 20 minutes on the affected joint to relax and increase the range of movements, helping in the performance of the exercises.
In addition, low-impact physical exercises such as water aerobics, swimming, walking and even bodybuilding, when done under the guidance of a qualified professional, are recommended for those suffering from this disease, since they strengthen muscles, lubricate the joints and improve flexibility .
1. Exercises for the hands and fingers
Some exercises for arthritis in the hands can be:
- Exercise 1: Stretch one arm and with the help of the other hand, raise your palm up. Then push the palm of your hand down. Repeat 30 times and at the end stay 1 minute in each position;
- Exercise 2: Open your fingers and then close your hand. Repeat 30 times;
- Exercise 3: Open your fingers and then close them. Repeat 30 times.
These exercises can be done 3 times a week, however, one should stop doing them in case of pain and consult the physiotherapist or the doctor.
2. Exercises for the shoulder
Some exercises for shoulder arthritis can be:
- Exercise 1: Raise arms forward to shoulder height. Repeat 30 times;
- Exercise 2: Raise arms to shoulder to shoulder. Repeat 30 times.
These exercises can be done 3 times a week, but in case of pain, you should stop doing them and consult the physiotherapist or the doctor.
3. Exercises for the knee
Some exercises for knee arthritis can be:
- Exercise 1: In the lying position with the belly up, with the legs straight, bend one knee toward the chest 8 times. Then repeat for the other knee also 8 times;
- Exercise 2: In the lying position with the belly up, with the legs straight, raise one leg, holding it straight, 8 times. Then repeat for the other leg also 8 times;
- Exercise 3: In the lying down position with the tummy down, bend one leg 15 times. Then repeat for the other leg 15 times too.
One can do these exercises up to 3 times a week, however, in case of pain one should stop doing them and consult the physiotherapist or doctor.
In addition to these exercises, the patient should have physiotherapy sessions to help relieve the symptoms of arthritis such as pain, swelling and redness of the affected joints. Learn more examples in this video:
Other exercises for arthritis
Other exercises for arthritis, which must be done at least 3 times a week and under the guidance of the physiotherapist, can be:
- Swimming and water gymnastics because they activate and strengthen muscles without wearing them;
- Bicycling and walking because they are also exercises that help to lubricate the joints, and are low impact;
- Tai Chi and Pilates because they increase the flexibility of muscles and tendons without harming the joints;
- Bodybuilding should be done about 2 times a week, to strengthen muscles and decrease joint overload.
Arthritis sufferers should not perform a few exercises like running, jumping rope, tennis, basketball and jump, for example because they can aggravate inflammation in the joints, worsening the symptoms. Also be very cautious with bodybuilding because of the weights used in the exercises.
Another important factor to improve living with arthritis is the maintenance of ideal weight because being overweight also damages the joints, especially the knees and ankles. Taking medications prescribed by the rheumatologist is also important because the exercises do not cure arthritis.
