Although it may seem counterintuitive, exercise is an important component for people with arthritis. Exercise may not seem like a good idea when you have joint pain, but it helps in meeting energy and energy related needs. Arthritis can almost immobilize you though, the only way to prevent this is energy and energy related elements. But always remember that the most important way to prevent arthritis is to exercise. Apart from exercise, proper fitness can also help relieve arthritis. However, you don’t need to exercise excessively or swim excessively to reap its good arthritis benefits.

How does exercise help?

Even for people with arthritis, lack of exercise can lead to stiffness in the joints, which can lead to pain after use. Making sure to move the joint that’s causing the pain can make a big difference. Exercise strengthens the muscles and tissues around each joint, helping to keep your bones strong. Exercise strengthens your muscles, allows them to support your weight as you move, and reduces stress on your joints. Staying active can help control your weight. Additionally, exercise can improve your balance and reduce sudden movements that can cause joint pain.

Gentle exercise can make a difference.

Gentle exercise can make a difference.It’s important to choose exercises that won’t further damage your joints. Fortunately, there are many gentle exercises that can significantly improve your pain levels and improve your overall quality of life. Low-impact exercises such as yoga and Pilates have become popular in recent years. Here are some low-impact exercises you can do at home to relieve arthritis pain.

Get on your hands and knees. If the floor is too hard, place pillows under your knees or find a soft place for the knees. Keeping your back as straight as possible, lift your legs behind you, bend your knees and point your toes. Then return the pillow to its original position. Repeat the above procedure with both legs. This exercise will strengthen your glutes, back and core. Core exercises are important because they help strengthen the entire body and maintain proper posture.

Get on your hands and knees and try the following pose. Slowly bring your knees to your chin and straighten your back. Hold for a moment and then return to the starting position. This is a great back stretching exercise that helps relieve stiffness and strengthen muscles.

It is a medium sports bike seat. To perform this exercise, lie on your back with your hands behind your head. Then lift your upper body, strengthen your abs, and increase blood circulation in your legs. If your knees hurt, don’t walk too fast, walk as much as you can because walking will make your joints fat.

Lie on your back with your legs extended in front of you. Lift one leg, slowly bend the knee and push up towards the head. Increase it until you feel a stretch in your muscles. Hold this position for one second and then lower your legs. Repeat the above procedure with both legs. This step is simple but very effective. By extending your legs and knees, you can open your hips and range of motion and stretch your hips.

To do this, stand up straight, bend your knees and lift your legs. Try to touch your knees to your chest. Repeat the above action with both legs. It is a low-intensity aerobic exercise that does not involve running or jumping.

Finger tapping is a very common practice. The rule of doing this exercise is to stand straight with your forearms by your side and your legs slightly apart. Then keep bending your waist and try to catch Bahad Curry with your right hand. Then you slowly return to the correct position and try again on the other side i.e. Try to grab the index finger of the right hand with your left hand. If you can’t reach your toes, don’t worry, you can do this exercise with your hands, which will also benefit you.

Try to keep your legs flat by your side to perform this exercise. Keep bending your knees and raise your thighs as high as possible so that it looks like a shell, then you drop down from the top. Then you lie on the other side and try to do it again and again.

This exercise is the most important and the most difficult exercise. Raise your hands above your knees and at the same time raise your right back leg and try to lift your toes upwards. At the same time extend your left arm forward. Then stay in this same position for 5 to 7 seconds and then slowly return to the previous position. Then repeat this exercise again with your right arm and left leg. Doing this exercise will strengthen your body while maintaining your balance.

Just like the previous exercise, this exercise will also help you to maintain your number intention and balance properly. Do this exercise while sleeping Hold your right leg and left arm while sleeping. Hold this position for 7 seconds from the side and repeat this exercise again with the other hand. Do not put too much stress on your legs while doing this exercise, complete this exercise with your hands.

While doing this exercise, extend your arms and keep your elbows bent behind your head. Keep pulling the lock out of your room as long as you can stretch it. Wait a few seconds before opening Maintain joint mobility. Also consult a physiotherapist and follow his advice to get relief from arthritis pain.

Tips to protect your joints

If you haven’t exercised in a while, start slowly. Don’t push yourself too hard, this can tire your muscles and make joint pain worse.

Consider these tips

Keep the impact low. Low-impact exercises help keep the stress on your joints as you move. Examples include riding a stationary or stationary bike, exercising on an elliptical machine, or exercising in water.

Use heat. Heat relaxes joints and muscles and reduces pain before exercise. Use hot towels, heaters or bath tubs to stay warm. The temperature should be warm, but unfortunately not hot. Use it for 20 minutes.

Move slowly. First, warm up your joints by gently rolling them. Before moving on to strength training or cardio, you can start with 5 to 10 minutes of different exercises.

Exercise slowly and gently. Take a break if you feel uncomfortable. Joint pain that is more severe than usual is a sign that something is wrong. If you notice swelling or redness in your joints, slow down.

After the snow. Ice joints for 20 minutes as needed after activity. This is even more important if your joints are swollen.

Listen to your body. Do not press too hard. Build up slowly. As you get stronger, add more challenging exercises.

Reference

10 Gentle Exercises to Maintain Joint Mobility and Relieve Arthritis Pain

https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

https://www.webmd.com/arthritis/exercise-treat-arthritis

10 Gentle Exercises to Maintain Joint Mobility and Relieve Arthritis Pain

https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints

https://www.health.harvard.edu/healthbeat/range-of-motion-exercises-for-arthritis

https://www.uptodate.com/contents/arthritis-and-exercise-beyond-the-basics/print

https://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-exercise-in-arthritis-management/

https://versusarthritis.org/news/2024/march/top-tips-for-walking-with-arthritis/

4 Exercises to Keep You Active With Arthritis