Stiff Joints? Try This!

If rheumatoid arthritis makes your joints feel stiff, sore, or difficult to move, you may be tempted to stay in your favorite chair and rest.

But too much inactivity can make stiffness and weakness worse.

The good news is that you don't need to run, lift heavy weights, or spend hours at the gym to help your body stay flexible. Gentle range-of-motion exercises can help keep your joints moving and make everyday activities easier.

Before starting a new exercise routine, talk with your doctor or physical therapist—especially if you have swollen or painful joints or haven't exercised in a while.

What Is Range-of-Motion Exercise?

Range-of-motion exercises are gentle movements that take a joint through the comfortable movement it can normally make.

The goal isn't to force a stiff joint to move farther. Instead, you slowly and comfortably move it to help maintain flexibility and reduce stiffness.

These exercises can be especially useful for areas commonly affected by rheumatoid arthritis, including the hands, wrists, elbows, shoulders, hips, knees, and feet.

Start With Your Hands

Your hands may become stiff after sitting still for a while.

Try this simple exercise:

• Slowly make a gentle fist.

• Open your hand and spread your fingers as comfortably as you can.

• Repeat several times.

• Over time, you can gradually work toward more repetitions if the movement feels comfortable.

Don't force your fingers or push through pain.

Give Your Wrists Some Attention

Sit at a table and rest your forearm on the surface.

Let your hand extend slightly beyond the edge of the table. With your other hand, gently guide the wrist up and down through a comfortable range of motion.

Repeat with the other wrist.

The movement should be slow and controlled—not a forceful stretch.

Don't Forget Your Shoulders

Shoulder rolls are simple enough to do while sitting or standing.

Slowly roll your shoulders forward several times. Then roll them backward.

You can also make gentle arm circles if your shoulders allow it.

If standing makes you unsteady, do these movements while seated.

Stretch Your Legs and Hips

Keeping your hips and legs moving can make everyday activities such as getting out of a chair, walking, and climbing stairs easier.

One simple movement is a gentle hip rotation:

• Sit or lie comfortably.

• Keep your legs relaxed.

• Slowly turn your knees inward as far as is comfortable.

• Then gently turn them outward.

• Repeat several times.

• Never force the movement or twist farther than feels comfortable.

Don't Forget Your Feet and Ankles

Your feet and ankles need movement, too.

While sitting safely in a chair, gently move your feet up and down. You can also make slow circles with your ankles if that feels comfortable.

These small movements can be easy to add to your daily routine.

Warm Up Before Stretching

Stiff joints often feel better after the body has warmed up.

A short, easy walk can be one way to get moving before stretching. A warm shower or bath may also help relax stiff muscles and joints.

When stretching, move slowly. Avoid bouncing or jerking.

A good stretch should feel gentle—not painful.

Try Low-Impact Activities

You don't have to limit yourself to stretching.

Walking, swimming, water exercise, bicycling, and other low-impact activities can provide cardiovascular exercise while putting less stress on your joints than high-impact activities.

Swimming and exercising in warm water can be particularly appealing if land-based exercise is uncomfortable.

Start with a small amount of activity and gradually increase it as your body allows.

What About Tai Chi?

Tai chi uses slow, controlled movements and can help with flexibility and balance.

For older adults, the balance component may be especially valuable. If you're interested, look for an instructor who has experience working with older adults or people with arthritis.

Listen to Your Body

One of the most important rules for exercising with rheumatoid arthritis is simple: don't push through significant pain.

Your activity may need to change when your symptoms flare.

On difficult days, you might do fewer repetitions, choose gentler movements, or take more breaks. You don't necessarily have to stop moving altogether, but your routine should match how you're feeling.

If an exercise causes pain, stop and ask your doctor or physical therapist whether there is a safer way to perform it.

A Little Movement Can Add Up

You don't have to complete one long workout.

Try adding small periods of movement throughout your day:

• Stretch your fingers while watching television.

• Do gentle ankle movements while sitting.

• Take a short walk around the house.

• Roll your shoulders after sitting for a long time.

• Stand up and move around periodically if you're able.

• The goal is to keep your body moving safely and consistently.

  
  

One Final Reminder

Rheumatoid arthritis doesn't mean you have to give up on staying active. The right combination of gentle movement, flexibility exercises, strength work, and low-impact activity can help support mobility and overall health.

But everyone's arthritis is different. Before beginning a new exercise program, talk with your doctor or physical therapist about which movements are appropriate for you—particularly if you have significant pain, swelling, joint deformity, balance problems, or an active flare.

_________________________________________________________________________

Before you go,

Check out this message from one of our trusted sponsors:

Click here before the offer expires

_________________________________________________________________________