The Best Arthritis Exercises
Pain Relief and Mobility Exercises
Exercise is very important for arthritis relief. When you are not moving, your joints become stiff, inflamed and painful. Here are the best Arthritis Exercises that can help you actually relieve arthritis stiffness and pain and help you experience a wider range of motion and fluidity in movement.
There is a connection between arthritis and exercise (or actually the lack of it) that if you perform 10-30 minutes of joint friendly exercise you can actually improve and lessen your arthritis symptoms greatly.
It works on many levels:
- It can help you relieve arthritis pain and stiffness
- It can help you lower cortisol
- It can help you loose weight (fat loss)
- It can help you gain beneficial muscle
- It can help you repair all body tissues by raising growth hormone (the youth hormone)
- It can improve your mood
- It can help lower your cholesterol
- And it will make you look better too (and appeal to your family or romantic interests as well!)
Not bad for doing a little joint friendly strengthening exercises. You can do them anytime, particularly at the onset of arthritis stiffness. The more you do some exercise, the faster you will see arthritis inflammation and pain relief. The stronger your muscles, and the less excess bodyfat you have, the less the stress and strain on your joints.
The Top Exercises for Arthritis
To begin I recommend the following exercises that will actually improve arthritis and lessen pain:
- Water exercise or aerobics (swimming or walking in a pool with lukewarm water)
- Resistance Training (lifting light to moderate weight) is very important to develop strong tendons and connective tissues as well as strong bone density. Be sure to warm up and ride a bicycle or cardio equipment before you begin resistance training
- Muscle Balance Therapy – Balances the muscles that hold your joint in place, allowing pressure to be relieved around your joint socket
- Posture Training – The Alexander Technique is really great for this. Proper Posture is very important in getting arthritis pain relief and this is also taught in the Feldenkrais (highly recommended)!
- Ergonomics – Proper Ergonomic Posture reduces stress on your back and joints.
- Yoga, Tai-Chi, Qi-Gong (these combine stretching, strengthening as well as meditation, which will lower your cortisol and blood pressure)
- Trigger Point Activation – Similar to acupressure on the pain points around joints can can stop the nerve pathway that causes chronic pain around a joint or muscle group)
Healing comes from relaxation so sit in a sauna, steam room or jacuzzi and let the heat increase your circulation. Contrast showers are great too. Sit in the sauna for 5-10 minutes, then take a cold shower, as cold as you can for 3 minutes, then go back into the sauna. Repeat three times (3 hot, followed by 3 cold.)
Getting some correct posture training will help teach you how to sit, stand and move more efficiently and take loads of stress off of your joints and place them on your muscles by using proper body mechanics. Sometimes hanging upside down can help relieve tension on your spine and joints by lengthening them. An easy to do this is using an Inversion Table (see picture below).
Do what feels best for you, you know better than anyone else what works for you. Try a couple of these exercises and postures and get recommendations from your local friends and neighbors as to which ones and which local instructors provide the best results for them.
To get a good idea of how you can perform a helpful exercise for arthritis, I’ve placed a video that shows some of the simple arthritis exercises you can do.
Yoga for Arthritis
People have been using Yoga, Tai Chi and Pilates for arthritis relief (Free Pilates DVD) and having remarkable pain relief. Here are some great videos that you can use as a guideline to help you feel much better quickly. Click on the selected DVD’s below for more detail on each arthritis exercise regimen:
The video excerpt below is from the Arthritis Foundation on Yoga for Arthritis:
To get the whole teaching DVD by the Arthritis Foundation Click Here
Joint Friendly Exercise Equipment
There are also two very highly recommended pieces of exercise equipment that are great for arthritis relief. These are excellent for arthritis because they are no-impact training equipment that help with fluid circulation in your joints and strengthen the muscles that keep the joint in place. They reduce pain and will get you normal flexibility and movement so you can do all the active thing you enjoy but are currently being held back from by your joint pain and stiffness.
Non-Impact Recumbent Bike
Non-impact equipment is very important because you don’t want to aggravate the arthritis, you want to strengthen the muscles that support healthy joints and increase circulation. Nautilus has a unique reputation based upon proper joint friendly angles that strengthen muscles and support the joint socket. Jack LaLanne had been influencing them for a long time on this. Fortunately for us they have it down to a science now.
When you’re dealing with arthritis, particularly arthritic knees, you want to stress comfort and no impact training as the core of your knee strengthening program. A recumbent bike that has comfortable back support is the best step to re-gaining your mobility (and your life) back again. Click on the Nautilus Recumbent Bike below and discover a new world of possibilities and permanent arthritis relief opening up to you.
Non-Impact Elliptical Trainer
If you do have a little mobility you can move into the elliptical cross trainer. This adds recommended weight bearing component to your arthritis relief program, and allows you to improve your heart rate, burn excess calories and increase your overall health profile dramatically!
It is no impact so you build strength and stability while building your knee stabilizer and support muscles. This is one of the best long-term solutions in getting rid or your arthritis and opening the doors to your freedom and enjoying a healthy and active (and more social) lifestyle. Just click on the Nautilus Elliptical Trainer and move away from pain into happiness (exercise produces natural feel-good hormones and elevates your mood) and freedom!
I highly recommend getting either this recumbent bike (they provide the very necessary back support over upright bikes) or the elliptical cross trainer. They both provide a non-impact (this is so important because you don’t want to aggravate your joints) exercise that will lubricate your joints, provide pain relief and actually strengthen your muscles and take stress off of your joints. They are both very comfortable and supporting of your body as you workout.
These low impact, joint friendly exercise machines provide easy yet smooth resistance and will give you a total body workout that will strengthen your bones, tendons, ligaments and joints. As we age our bodies lose precious calcium, magnesium and silica, which leads to increased risk of fracture and arthritis pain symptoms.
By working out regularly and taking a few key arthritis supplements (at the bare minimum Marquee Mobility) you can make sure it will not be you that is experiencing these health challenges. Please do this and comment here afterwards and help others with the same success that you have experienced!