Individuals who have arthritis can find that joint stiffness and discomfort can leave them having difficulty completing the things they love to do most. Waking up in the morning and getting ready to start the day can also prove to be difficult as joint stiffness and pain is a common complaint amongst individuals with arthritis. Arthritis discomfort can also pop up after periods of inactivity or when the weather shifts. Before beginning any exercise or stretching routine, consult with a qualified healthcare professional or licensed physical therapist who can assist in educating about the proper way to perform each maneuver.
Take a look at some of the best stretches for arthritis which can help alleviate arthritis pain and get you active!
Stretching can be an effective way to alleviate pain from arthritis by helping to lubricate joints, improve range of motion, and get the body prepared for the activities that lie ahead. Doing a few simple stretches to start the morning and throughout the day may help to mitigate some of the stiffness that can stem from inactivity or other common contributors to arthritis pain.
For this stretch, find a sturdy surface or wall you can use to support yourself as you stand with your feet placed firmly on the ground. Place one hand on the wall or sturdy surface to support yourself, and take the time to ensure you have enough room to perform a side leg swing. Raise one leg off the ground and swing the leg to your side at a controlled pace and then return the leg to the starting position. Perform this stretch several times and then repeat the stretch for the opposite leg.
To begin this stretch, find a sturdy chair you can comfortably sit in. At a comfortable pace, rotate your ankles in a circular motion in a clockwise direction. Complete ten circles in one direction, and then repeat in the opposite direction.
For this stretch, you’ll once again start seated in a chair. To begin this stretch, extend and point your toes forward away from you. From the extended position, you then want to bring your ankles back and flex them towards you. Perform this stretch for ten repetitions and then return to the starting position with your feet flat on the ground.
For this stretch, you’ll want to extend your hand in front of you with your palm facing down towards the ground and fingers out straight. Begin to bend your top and middle knuckles down while keeping your bottom knuckles straight. Once you’ve bent your knuckles, extend them back out to the starting position. Perform this stretch several times and then repeat for the opposite hand.
Extend your hand in front of you. Stretch out your fingers so they are straight with no gaps between the fingers. Begin to slowly rotate your thumb in a clockwise motion for several repetitions. Return to the starting position, and then repeat the circular motion in the opposite direction. Swap out the hand and perform the same stretch for the opposite hand.
Arthritis is a chronic condition that can be effectively treated with physical therapy. Exercise, stretching, and other types of activity can be effective methods to help in managing arthritis and arthritis symptoms. Our licensed and trained physical therapists are movement experts who can work with you to help manage your arthritis symptoms through a unique treatment plan based on your unique needs and goals with the goal of helping to preserve joint health, improve quality of life, and alleviate pain.
If you experience discomfort from arthritis, our physical therapists can help. Schedule an appointment today at a nearby physical therapy clinic at one of our locations across the country to see how physical therapy can help you manage your arthritis symptoms!
