• Exercises For Arthritis

    • Arthritis is swelling and tenderness of one or more joints causing pain & stiffness that can worsen with age
    • Exercise can help improve your health without hurting your joints
    • It strengthens muscle and maintains bone health
    • Before beginning to perform any exercise for arthritis, massage the painful joints with warm body oil to reduce the joint pain

    "Keep Scrolling" And "Keep Moving"

  • Hamstring Stretch

    Next comes the Hamstring Stretch (lying) -

    • Benefits Of Hamstring Stretch :
      • This exercise stretches and strengthens your hip & knee muscles on the backside of thigh
      • Perform stretch once on each leg at least 4-5 times, 2 sets daily to loosen tighten muscles on lower back area of hip joint
      • Reduced lower back pain and easy stand bends are the benefits

    Do not overdo this exercise.

  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Half Squat

    Now consider Half Squat exercise -

    • Things To Remember While Performing Half Squat :
      • There should be no pain while performing half squat exercise
      • You can take help of the wall or help of steady chair for balancing
      • Your knees should not cross your toe line
      • Don’t bend too much or lean forward
      • Experts recommend 10 squats, 3 times/week in the morning

     

    • This exercise strengthens the muscles on the front & back of thigh along with buttock muscles

    Patients with swelling in knee/injury should not do it.

  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Leg Raise

    Let Us Begin with Leg Raising Exercise -

    • Benefits Of Leg Raise Exercise :
      • It strengthens the large muscles in front of your thighs that are attached to your knee joints
      • Helps to increase joint’s full range of motion (ROM)
      • You can perform this exercise with one set of 4 for each leg for about 3 to 4 times in the morning for better effectiveness
      • The benefit of this exercise is better bone health

    People having back fracture or undergone any recent back surgery should not do this exercise.

  • Leg Stretch

    • Benefits Of Leg Stretch -
      • Leg stretch strengthens large muscles and releases the stiffness one experiences in the muscles
      • It strenghtens legs with more stable joints and increased movements
      • Repeat and switch legs after one gets tired
      • Do it 10 times, thrice a week

    People with joint replacement should not do it.

  • Shoulder Roll

    A shoulder roll is the easy form of exercise you can begin with.

    • Benefits Of Shoulder Roll -
    • Strengthens the muscle around the shoulder including the rotator cuff and other muscles stabilizing them
    • The stability prevents bone dislocation as well as protects bone from any friction thereby decreasing pain in shoulder joint

     

    Perform 10 rotations forward and backward 2-3times.

  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Side Bends

    • A healthy back is very important for painless free movement in every direction, including side- to side motion
    • For this side bends are recommended as exercise in arthritis patients
    • Benefits Of Side Bends -
    • Increasing both strength and flexibility of the low back and the abdominals, supporting the spine in improving the posture
    • By performing this exercise standing more stabilizing muscles get involved than when performed sitting
    • 8-12 times with 2 sets each is recommended daily for better movement
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Hip Swings

    Hip swing exercise can also be called as ‘pendulum’ exercise as your legs move like a pendulum of a clock. This is the dynamic form of stretching exercises.

    • Benefits Of Hip Swing -
    • The major benefits to do this exercise are to warm-up the hip muscles and hip joints
    • The movement helps in reducing the pain in hip area and prevent it from injuries
    • 10-20 repetitions on each leg or do it for 20-30 seconds for better effects
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Quadraceps Stretch

    • There is a long muscle above the hip and below the knee joint
    • It not only flexes the hip but also extends the knee joint
    • When the knee is in bent position the muscles move away from midline and rotate the hip externally
    • These muscles are used in various daily activities like climbing steps, squatting etc
    • Quadriceps stretch helps improve performance of these activities
    • Do this exercise in 4-6 repetitions holding each leg for 20-30 seconds
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Yoga For Joint Health

    These days many people turn to yoga as a way to exercise gently as well as to reduce tension, improve flexibility and promote sound sleep.

  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Viparita Karni

    • For joint health you can begin with Viparita Karni
    • The restorative posture gets the blood flowing to all required body parts
    • This pose stretches the back of the legs, and relieves cramping in the legs and feet
    • Benefits of doing this pose is that it helps in stretching back muscles of your leg, buttocks and hips
    • Relieves mild backache
    • You can perform this pose for 20-30 seconds
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Sukhasana

    • As the name suggests Sukhasana is where you sit on the floor in a relaxed state with crossed legs
    • It induces calmness of mind and improves blood circulation in your hips, legs; spine and pelvis area these are the benefits of Sukhasana pose
    • Sit for about 1-2 minutes
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Upavistha Konasana

    • In Sanskrit language where Upavistha translates to sitting and Kona is angle, asana is posture together form Upavistha Konasana
    • Excellent benefits of this asana are that groin muscles are stretched
    • Lower back and hamstring muscles strengthened
    • The asana heals sciatica as well
    • It should be performed 6 hour after a meal on empty stomach
    • Prohibited in pregnancy
    • Hold this pose for 20-30 seconds
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Mindful Walking

    During mindful walking concentrate on slow motion where the heel of your leg contracts the buttock muscle with each step

    This helps improve range of movement and improves flexibility

  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Parsvottanasana

    • Parsvottanasana can be a little difficult in elderly patients so you can try help of a chair
    • The benefits of this intense side stretch are it strengthens your core muscles
    • Improves balancing
    • Strengths thigh muscles and ankles
    • Stretches back of thigh and buttock muscles
    • Hold this pose for 15-20 seconds and repeat with other leg
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Water Exercises

    Hit the pool to relieve joint pain. By getting your feet wet, you could be on your way to walking with greater comfort. Exercises like walking or running can be painful for the arthritic joint. However with water exercises it’s not an issue. Water’s buoyancy reduces the pressure put on the joints. Water that is waist deep supports half of your body weight in the water. Working out in water can improve on your cardiovascular fitness, balance and range of motion.

    Heated pool can also help sooths the joint pain. Water exercises burns more calories than when done on land helping in reducing weight. Keep yourself hydrated by drinking water even when you keep yourself cool in the pool.

  • Stack offers a clean and contemporary to suit a range of purposes from corporate, tech startup, marketing site to digital storefront. Elements have been designed to showcase content in a diverse yet consistent manner.

    Multiple font and colour scheme options mean that dramatically altering the look of your site is just clicks away — Customizing your site in the included Variant Page Builder makes experimenting with styles and content arrangements dead simple.

  • Water Walking

    • Begin with ‘walking in water’ exercise
    • When you are in water you feel pressure on  your submerged body parts
    • This pressure provides some compression and helps in reducing swelling and joint inflammation
    • It burns calories, building stronger muscles resulting in a lean physic and making you stronger
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Forward Lunges

    • Forward lunges are easier to do
    • You can take support of the pool wall while performing a forward lunge
    • Forward lunges target the large muscle groups in your legs including your calves and hamstring stretch the most
    • They also benefit the glut muscles
    • Try 3 sets of 10 lunge steps
  • Stack offers a clean and contemporary to suit a range of purposes from corporate, tech startup, marketing site to digital storefront. Elements have been designed to showcase content in a diverse yet consistent manner.

    Multiple font and colour scheme options mean that dramatically altering the look of your site is just clicks away — Customizing your site in the included Variant Page Builder makes experimenting with styles and content arrangements dead simple.

  • Sidestepping

    • Next comes sidestepping
    • This exercise helps to strengthen the muscles on the side of our hips
    • They help maintain your hips and legs straight while moving walking forward
    • Side-stepping helps in maintaining your balance if you are nudged side-ways
    • Try doing 20 steps
    • Repeat 2-3 times
  • Stack offers a clean and contemporary to suit a range of purposes from corporate, tech startup, marketing site to digital storefront. Elements have been designed to showcase content in a diverse yet consistent manner.

    Multiple font and colour scheme options mean that dramatically altering the look of your site is just clicks away — Customizing your site in the included Variant Page Builder makes experimenting with styles and content arrangements dead simple.

  • Jumping Jacks

    • Try out jumping jacks
    • They are good for your pelvic part of your body
    • As it is performed in aquatic environment, it creates fewer loads on the pelvic part because of buoyancy law, thus weighing less
    • It also means that people finding it difficult to perform jumping jacks on land can safely perform it in water at a specific speed
    • 5-8 jumps are recommended
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Frog Jumps

    • The frog jump is a good cardio workout
    • The frog jump in the pool works on the abdomen and inner and outer-thigh strengthening the muscles around knees
    • They also build the hamstring muscles on the backside of buttocks and thighs
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Hip Kickers

    • Hip kickers exercise helps to strength the core muscles
    • They provide with much stable posture
    • You can do 10 kicks for each leg
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.

  • Squat Jumps

    • Squats in the pool can be done at the shallow side of the pool where water level only reaches your waist
    • Squats strengthens the glut muscles
    • Pool squats also help improve mobility of the knee joints
    • You can perform 5- 10 squats
  • TommusRhodus is an elite author known for offering high-quality, high-value products backed by timely and personable support. Recognised and awarded by Envato on multiple occasions for producing consistently outstanding products, it's no wonder over 40,000 customers enjoy using TommusRhodus themes.