Exercising with Arthritis

Wednesday, 19 May 2010

According to the Arthritis Foundation exercise is an essential tool to help manage arthritis. There are a range of benefits to exercising with arthritis:

·         Increased energy

·         Helps with weight control

·         Increases strength in bone and muscles

·         Increases range of movement

·         Helps to improve self confidence and self esteem

·         Helps develop a better sleep pattern

·         Reduces inflammation from arthritis

·         Increases flexibility and endurance

There are many different types of exercises that can be carried out with arthritis:

1.    Range-of-motion exercises

These are gentle stretching exercises that aim to move each joint through their normal maximum range of motion. These exercises are good if you are in pain from your arthritis. An example of this could be water exercises as water has twice the resistance as air. Water walking is a great exercise as in the water your body’s buoyancy reduces stress on the spine, knees and hips, whilst building strength and increasing the range of motion.

2.    Strengthening Exercises

These exercises help increase muscle strength. The stronger the muscles the more support this will provide to the joints. There are exercises that can be carried out whilst sitting up straight in your arm chair. Chair exercises are gentle on the body.

Arm and Shoulder Stretches – relieve tension in the neck

1.    Sit with your arms hanging to your sides

2.    Tilt your head to the side,  first one side then the other

3.    Hold for a count of five on each side

Quadriceps Contractions – works front of thighs

1.    Extend legs, heels on the floor. Knees straight

2.    Tighten your thigh muscles and hold for a count of 10

3.    Repeat 10 times

Hamstring Contractions – works back of thighs

1.    Extend legs, heels on floor. Don’t move heels but pull back on them. You will feel a tightness in your hamstrings

2.    Hold count for 10

3.    Repeat 10 times

Seated Lateral Raises

1.    Sit with arms at your side, hold dumbbells if possible

2.    Bend your elbows slightly and lift dumbbells out to the side. Keep your elbows slightly bent during the exercise

3.    When your arms are parallel to the floor lower them back down

4.    Repeat 10 times.

3.    Endurance Exercises

These are physical activities that bring your heart rate up. By raising your heart rate endurance exercises improve cardiovascular fitness. Not all arthritis patients are able to perform endurance exercises if they have severe joint damage. Therefore the previous two types of activities could be more beneficial and safe.

The amount and form exercising with arthritis can take will vary according to each individual, as some exercises could be out of bounds as they could cause further damage or injury to joints. Therefore it is best to check with your doctor before carrying out any exercise.

At Great British Mobility we have a great range of products to help you relax and recuperate, but also to carry out your chair exercises!

·         Adjustable Beds are available with the Relaxor Massage System in several types of mattress.

This system offers a soothing massage that has been proven to therapeutically regenerate tired, knotted muscles, relieve the tension of stressful living and provide overall quality relaxation.

·         Rise and Recline Chairs are also available with the Relaxor Massage System but in addition also have 2 heat pads in the lumber region which can be operated independently of the massage unit.

        The heat and massage that can be added to our products, are not a cure for any medical condition but can help ease the symptoms of arthritis.

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