Easy Exercise to Ease the Pain

Exercise and stretching are essential to maintain fitness and prevent minor arthritis and muscle pain. There are many activities that can help you maintain and even improve flexibility, including Tai Qi, Qi Gong, swimming, low-impact aerobics, walking and bicycling. You should always consult a qualified health therapist before beginning an exercise routine or changing your routine in any way.

The overall benefits of exercise are well-known:

• Keeps joints flexible

• Keeps muscles surrounding joints strong

• Reduces stiffness

• Improves your ability to do desired activities

• Enhances your overall health and fitness and increases your energy level

• Helps you sleep better and maintain your proper weight

• Strengthens your heart, bones, and muscles

• Helps improve mood and self-esteem

The following exercises and stretches are very simple and should be done at the time of day when you have the least stiffness and pain. Remember to begin these exercises slowly and gradually build up the amount of time you spend on them and the number of times you repeat each one. Stop exercising immediately if you have chest pains, shortness of breath, dizziness, or nausea

Hands

With your fingers relaxed, bend your wrist back and forth as far as possible. You can rest your forearm gently on the table or hold your arm up while doing this exercise.

(a)   Place your hand and forearm down as flat as possible on a table or flat surface. Spread your fingers apart.

(b) One by one, lift each finger as high as it will go, keeping the rest of your hand flat. Do this with your thumb too. Relax.

 (c) With your fingers straight and your lower arm flat, bend your wrist and lift your whole hand as far back as you can. Relax.

Knees

This exercise will help the knees, hips, and lower back. Work with both legs, gently and slowly, and remember, when working the knees, you don't want to add any more stress than necessary; therefore, always lie down when doing knee exercises.

Lie on your back with both knees bent slightly and your feet flat. Raise one leg and bend the knee as far as it will go. Try to touch your buttock with the heel of your foot, pulling very gently with your hands to help. Hold this position for a few seconds and then relax.

Raise one leg and put your hands under your thigh. Bring the knee as close to your chest as possible, pulling with your hands. Hold this position for a few seconds and then relax.

Back

Lie on your back with your knees bent and feet flat on the floor. Tighten your buttocks and roll your pelvis up so as to flatten your upper back against the floor. Hold for 5 seconds and relax. Repeat and relax.

  Lie on your back with both knees bent, feet flat. Bring one knee up, then the other, pulling both to your chest until you feel a stretching in your buttocks. Bring your forehead to your knees and hold for 5 seconds. Put one foot down, then the other. Rest and repeat.

Stand up straight. Bring your chest out, shoulders back (military style). Hold for 5 seconds. Relax and repeat.

Lie on your back again with knees bent, arms at your sides. Reach for knees, raising head and shoulders off the floor, and continue to breathe. Relax to initial position.

Kneel on hands and knees as illustrated. While maintaining a straight back, slowly raise one leg out behind you. Hold for 5 seconds, then return the leg to the floor. Repeat on opposite side. As you get stronger, you may add a small cuff weight to the ankle.

Knee Pain – Patellofemoral

Exercises
The three stretches described here should be done before and after the two exercises.

Stretch 1: Hip, Thigh, Knee (Iliotibial Band)

Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.

Stretch 2: Calf (Gastrocnemius and Soleus)

Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.

Stretch 3: Back of Thigh (Hamstring)

Do two stretches, twice a day. Hold each stretch gently for 20-30 seconds while breathing normally. Relax for 10-15 seconds between stretches.

Exercise 1: Quad Sets

Do 3 sets of 10 repetitions three times a day, pain-free. If you experience any pain or discomfort, do 1 set of 5 repetitions three times a day, working up to 3 sets of 10 repetitions three times a day.

Exercise 2: Straight Leg Raises

Do 3 sets of 10 repetitions three times a day, pain-free. If you experience pain, do 1 set of 5 repetitions, working up to 3 sets of 10 repetitions three times a day.

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james@active-health.org