Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.

For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose, be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.ht ml.

Sydney Morning Herald
Exercise prevents memory loss
NDTV.com, India - 17 hours ago
Those in the exercise group were encouraged to do at least 150 minutes of moderate-intensity physical activity per week in three 50-minute sessions. ...
Regular exercise may keep away memory loss HealthJockey.com
Brain function gets a boost from walking Los Angeles Times
Australian Over-50s Walk Away Memory Problems In World-first Trial Science Daily (press release)
Times of India - BBC Newsall 440 news articles

In trendy Los Gatos, it's hip to wear Spandex and exercise togs
San Jose Mercury News,  USA - 2 hours ago
Federal statistics show a higher rate of exercise among more educated, affluent, largely white populations. The average household income in Los Gatos is ...

Bleacher Report
O's exercise '09 option on Trembley's contract
Baltimore Sun, United States - Sep 5, 2008
By a baltimoresun.com reporter The Orioles announced today that they have exercised their option for the 2009 season on the contract of manager Dave ...
Orioles exercise option for Trembley's return as manager in '09 ESPN
Dave Trembley to Return as Orioles' Manager in '09: What More Do ... Bleacher Report
Dave Trembley Ain't Going Nowhere; He Can't Stop Now; He's a Bad ... FanHouse
all 240 news articles

Seattle Post Intelligencer
Palin the 'hockey mom' is just an exercise in political branding
guardian.co.uk, UK - Sep 5, 2008
When gnarled former PoW John Sidney McCain III announced Alaska governor Sarah Palin as his running mate, we were introduced to a new and instantly ...
Video: A VP And A Good Mom? CBS
all 118 news articles

Beat the Blues Both During and After Pregnancy With Exercise
MedIndia, India - 18 hours ago
"Our study supports the psychological benefits of exercise to improve body image and lessen depressive symptoms," said lead study author Danielle Symons ...

Footprints in Elmira: Encouraging Exercise
WENY-TV, NY - 23 hours ago
Senior Transportation planner James Arey says the route is to get people out and see Elmira, and keep track of your exercise. “The people who are out ...

Exercise may cut risk of various cancers
Reuters UK, UK - Sep 5, 2008
By Amy Norton NEW YORK (Reuters Health) - Adults who are regularly active, whether through exercise or work, are less likely to develop a range of cancers, ...
KEEP FIT: Exercise is key to avoiding cancer UK Express
Protect against dangers of 3 quiet cancers MSNBC
all 21 news articles

Silver Wheaton Extends Early Exercise Period to September 15, 2008 ...
FOXBusiness - 23 hours ago
In respect of the early exercises, Silver Wheaton has issued approximately 2.7 million New Warrants, which have been conditionally approved for listing on ...

Media urged to exercise caution over sensitive issues
Malaysia Star, Malaysia - 14 hours ago
KEMAMAN: The media is advised to exercise caution when making interpretations of sensitive issues, particularly on race and religion, to prevent them from ...

Life as a writing exercise
Calgary Herald,  Canada - 14 hours ago
Earlier this week I received a request to visit a journalism class at a local high school, presumably to talk about what I do in the column and, it follows, ...

Wind Chimes and more...

Windchimes for great gifts!

Super Charge Your Metabolism