Arthritis can truly be a pain in the neck, quite literally. Chronic arthritis can greatly affect your hands, joints, legs, and arms, making everyday activities incredibly difficult, if not impossible. Eat This, Not That! had a conversation with Dr. Amit Poonia, M.D., a pain management specialist at ipmchealth.com, the Interventional Pain Management and Ortho-Spine Center, and we're here to share the top 10 exercises to help you manage arthritis.
"Consistent exercise is vital for both coping with and preventing arthritis. It not only strengthens the muscles supporting your joints but also helps maintain bone density and can alleviate swelling and pain," Dr. Poonia explains. "Moreover, it promotes the replenishment of lubrication to the joint cartilage, thus easing stiffness and discomfort."
Moreover, participating in routine physical activity can be highly beneficial for weight management, potentially easing additional pressure or discomfort in your joints and muscles.
Continue reading to discover Dr. Poonia's top-recommended exercises for managing arthritis.
1) Toe Reach
The initial exercise entails reaching for your toes, aimed at enhancing flexibility and minimizing stiffness.
Begin seated with legs extended. Extend your arms toward your toes, reaching as far as you can. Maintain this stretch for 10 to 20 seconds, then gently release and relax.
2) Heel / Toe Lifts
"This exercise targets pain in the ankles, feet, and toes," Dr. Poonia clarifies. "It provides a range of motion to enhance flexibility and alleviate stiffness in these areas."
Start by sitting on the edge of a chair with both feet flat on the floor. Raise your heels while keeping your toes planted. Then, lift your toes, holding for three seconds before returning them to the floor.
3) Strengthening Grip
Maintaining strong grip strength is crucial for ensuring proper hand function and flexibility.
For this exercise, you'll require a hand-exercise ball. Place the ball at the center of one hand and wrap your fingers around it. Squeeze tightly for five seconds, then release.
4) Finger Lifts
Given the frequent use of your fingers and hands, maintaining their optimal condition is paramount.
Place your hand flat on a table or any level surface. Slowly lift one finger for two seconds, then lower it back down. Repeat this exercise for each finger.
5) Neck Rotation
Neck rotation is effective for relieving tension in the head, shoulders, and neck.
Whether standing or sitting with your back straight, ensure your chin remains level as you turn your head to look over your left shoulder. Hold this position for five seconds before returning to the center. Repeat on the other side. Aim for five repetitions on each side.
6) Step-ups
The step-up exercise assists in stretching and preserving mobility in your lower body, crucial for activities like stair climbing in daily life.
Begin at the base of a staircase while holding onto the railing, or you can use a step platform. Step up with your left foot, then follow with your right. Lower your left foot back down, then your right. Repeat this movement 10 to 15 times.
7) Straight Leg Raises
"Engaging in this exercise strengthens the muscles beneath the kneecap, enhancing functional capability," explains Dr. Poonia.
Begin by lying flat on your back on a bed or floor, legs extended. Bend your right knee, keeping the foot flat or extended. Gradually raise your left leg around 10 inches off the ground, holding for two to three seconds. Lower it slowly back down. Repeat this motion 10 times on each leg.
8) Single Knee-to-Chest Stretch
According to Dr. Poonia, "This exercise is designed to loosen your back, hip, and knee joints."
Lie flat on your back with both knees bent and feet on the ground. Grasp your left knee with your hands and gently pull it toward your chest. Hold for 30 seconds, then release. Switch to your right knee and repeat, aiming for two to three repetitions per side.
9) Chair Stand
Dr. Poonia highlights, "This exercise aims to strengthen leg muscles, enabling better control of leg motion and reducing the reliance on arms for support."
Start seated in a chair with feet flat on the floor. Rise slowly to a standing position, then return to seated. Repeat this movement 10 to 15 times.
10) Double Hip Rotation
"Double hip rotation aids in improving flexibility by alleviating hip stiffness and enhancing walking ability," Dr. Poonia elaborates.
Initiate by gently shifting both knees to the right side and lowering them to the ground. Rotate your head to the left side while keeping your shoulders grounded. Hold this position for 30 seconds before returning to the center. Repeat the same movement on the opposite side, turning your head to the right.