The Basics of Arthritis Exercises

Check with your doctor or physical therapist before starting any exercise program.

• Arm Raises. While standing or lying on your back, slowly swing your arm straight out in front of you and up over your head. Reach for the sky for a moment, then slowly lower your arm back down to your side. Repeat with your other arm.
• Shoulder Stretch. Sit or stand tall. Reach one hand behind your head and down to the middle of your back. Your elbow should be pointing to the ceiling. Reach your other hand behind your waist and up to the middle of your back. That elbow should be pointing to the floor. Gently stretch, trying to join your hands. Switch arm positions and repeat.
• Ankle Flex. Sit with your feet comfortably placed on the floor. Alternate lifting your toes then your heels as high as possible. Make sure you feel the stretch in your ankle.
• Finger Curls. Stretch your fingers wide apart, then curl just your fingertips down so they touch the top of your palm. Stretch your thumb by touching it to your little finger. Open your hand and repeat.
• Neck Stretch. Keeping your head straight, pull your chin back into your neck. Hold that position for a few seconds, then, without raising your shoulders, stretch your neck by lifting the top of your head toward the ceiling.
• Praying Hands. Place your palms together and bring them into your chest so that your fingers are pointing toward the ceiling and your elbows are straight out to the side. Try to bend your wrists into a ninety degree angle. Gently push your palms against each other without moving either hand. Count to five slowly then relax.
• Knee Pull. Lie on your back. Stretch one leg out straight on the floor and bend the knee of the other. Now grasp the thigh of your straight leg and pull that knee into your chest. Straighten the leg, pointing your heel toward the ceiling, then lower it to the floor. Repeat with your other leg. Don't force the movements if you feel pain.
• Leg Roll. Lie on your back. Keeping your leg straight and your foot flexed, roll your leg out so that your toes are pointing to the side. Gently push the side of your foot to the floor. You should feel a stretch in your calf and your hip. Roll the leg back and, for an isometric exercise, push the back of your knee down into the floor. Hold this for a few seconds then relax. Repeat with your other leg.