Once you know what type of arthritis you have and understand your symptoms, you and your doctor or physical therapist can develop a balanced program of physical activity to reduce the damaging effects of arthritis and promote optimal health.
Streching
Hmastering strech
Stretching improves range of motion and keeps you limber.
To get the most out of your stretches, warm up first with a 5-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up and stretch it. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
To get the most out of your stretches, warm up first with a 5-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up and stretch it. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
Calf stretch
To do a calf stretch, hold onto a chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.
Straight Leg Raise
Lie on the floor, upper body supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg.
Pause, as shown, for 3 seconds. Keep your thigh muscles tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set.
Pause, as shown, for 3 seconds. Keep your thigh muscles tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set.
Quad Set
Is the straight leg raise too tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, called the quadriceps.
Start by lying on the floor. Keep both legs on ground, relaxed (left photo). Flex and hold the left leg tense for 5 seconds (right photo). Relax. . Do two sets of 10 repetitions. Switch legs after each set.
Start by lying on the floor. Keep both legs on ground, relaxed (left photo). Flex and hold the left leg tense for 5 seconds (right photo). Relax. . Do two sets of 10 repetitions. Switch legs after each set.
Pillow Squeeze
This move helps strengthen the inside of your legs to better support your knees. Lie on your back, both knees bent. Place a pillow between the knees.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? You can also do this exercise while seated.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? You can also do this exercise while seated.
