General Practice 2022

8 exercises for arthritis (muscles, shoulder or knee)

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8 exercises for arthritis (muscles, shoulder or knee)
8 exercises for arthritis (muscles, shoulder or knee)
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Exercises for rheumatoid arthritis aim to strengthen the muscles surrounding the affected joints and increase the flexibility of tendons and ligaments, providing more stability during movements, relieving pain and the risk of strains and sprains.

Ideally, these exercises should be guided by a physical therapist, according to age and degree of arthritis, and consist of strengthening and stretching techniques. It is also recommended to place a warm compress for 15 to 20 minutes on the affected joint, to relax and increase the range of motion, helping to perform the exercises.

In addition, low-impact physical exercises such as water aerobics, swimming, walking and even weight training, when performed under the guidance of a qualified professional, are recommended for those who suffer from this disease, as they strengthen the muscles, lubricate the joints and improve flexibility.

1. Exercises for the hands and fingers

Some exercises for arthritis in the hands can be:

Exercise 1

Exercise 1

  • Exercise 1: Stretch one arm and with the help of the other hand, lift the palm of the hand upwards. Then push the palm down. Repeat 30 times and, at the end, stay for 1 minute in each position;
  • Exercise 2: Spread your fingers and then close your hand. Repeat 30 times;
  • Exercise 3: Spread your fingers and then close them. Repeat 30 times.

Exercise 3

These exercises can be done 3 times a week, however, you should stop doing them in case of pain and consult your physical therapist or doctor.

2. Shoulder Exercises

Some exercises for shoulder arthritis can be:

Exercise 1

  • Exercise 1: Raise your arms forward to shoulder height. Repeat 30 times;
  • Exercise 2: Raise your arms to the side to shoulder height. Repeat 30 times.

Exercise 2

These exercises can be done 3 times a week, however, in case of pain, stop doing them and consult a physical therapist or doctor.

3. Knee Exercises

Some exercises for knee arthritis can be:

Exercise 1

  • Exercise 1: In the lying position with the belly up, with the legs straight, bend one knee towards the chest 8 times. Then repeat for the other knee also 8 times;
  • Exercise 2: In the lying position with the belly up, with the legs straight, lift one leg, keeping it straight, 8 times. Then repeat for the other leg also 8 times;
  • Exercise 3: In the prone position, bend one leg 15 times. Then repeat for the other leg as well 15 times.

Exercise 3

You can do these exercises up to 3 times a week, however, in case of pain you should stop doing them and consult your physical therapist or doctor.

In addition to these exercises, the patient should have physical therapy sessions to help relieve arthritis symptoms such as pain, swelling and redness of the affected joints. Learn more examples in this video:

Other Arthritis Exercises

Other exercises for arthritis, which should be done at least 3 times a week and under the guidance of the physical therapist, can be:

  • Swimming and water aerobics because they activate and strengthen the muscles without wearing them out;
  • Biking and walking because they are also exercises that help lubricate the joints and are low impact;
  • Tai Chi and Pilates because they increase the flexibility of muscles and tendons, without harming the joints;
  • Bodybuilding,which should be done about 2 times a week, to strengthen the muscles and reduce the overload on the joints.

Those who suffer from arthritis should not perform some exercises such as running, jumping rope, tennis, basketball and jumping, for example, because they can aggravate joint inflammation, worsening symptoms.You should also be very careful with weight training because of the weights used in the exercises.

Another important factor in improving the symptoms of arthritis is maintaining an ideal weight, because excess weight also damages the joints, especially the knees and ankles. Taking medication prescribed by the rheumatologist is also important, because exercise alone will not cure arthritis. Learn more about Arthritis Treatment.

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