For years, my dearest grandmother is suffering from arthritis, and I couldn’t stand seeing her in pain. After seeing a lot of doctors, finally she “fell in love” with one of them who prescribe her medicine accompanied by a set of exercises. I can see her doing much better now.
“Exercise is very important in arthritic disease, both for maintaining a physical condition and for fighting joint instability”, the doctor said.
Performing these exercises should be accompanied by common sense rules, generally valid, such as: preparing before performing, breathing during exercises, not forcing your joints, taking a break between the exercises, and to increase progressively the number of sets.
We hope that using this information will help you to improve your health and to get rid of the arthritic pain.
Image Credits: Leg Raise
– Lie flat on your back on the floor or bed with your arms at your sides, toes up.
– Keep your leg straight while tightening your leg muscles, and slowly lift it several inches.
– Tighten your stomach muscles to push your lower back down.
– Hold and count to 5, then lower your leg as slowly as possible.
– Repeat, then switch to the other leg.
Image Credits: Hamstring stretch
– Lie on the floor or bed with both legs bent.
– Slowly lift one leg, still bent, and bring your knee back toward your chest.
– Link your hands behind your thigh, not your knee, and straighten your leg.
– Pull your straight leg back toward your head until you feel the stretch.
– Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor.
Image Credits: Half-squat
– Stand with your feet shoulder-distance apart and stretch your arms out in front of you.
– Slowly bend your knees until you’re in a half-sitting position. Hold on to a chair for balance, if necessary.
– Keep your back straight and chest lifted — don’t lean forward.
– With your feet flat on the floor, hold the position for 5 seconds, then slowly stand back up.
There should be no pain while performing this exercise.
4. One-leg dip
Image Credits: One-leg dip
– Stand between two chairs and hold on to them for balance.
– Lift one leg about 12 inches and hold it out in front of you.
– Slowly, keeping your back straight, bend the other leg and lower your body a few inches, as if you were about to sit in a chair. Don’t cross the lifted leg in front of the bent leg.
– Hold for 5 seconds and straighten back up.
– Repeat and switch legs.
5. Leg stretch
Image Credits: Leg stretch
– Sit on the floor with both legs out straight. Stabilize yourself with your hands on either side of your hips, and keep your back straight.
– Slowly bend one knee until it feels stretched, but not until it becomes painful.
– Hold your leg in that position for 5 seconds, then slowly straighten your leg out as far as you can, again holding for 5 seconds.
Image Credits: Seniors.lovetoknow