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11 Exercises That Can Help Ease Your Arthritis

11 Exercises That Can Help Ease Your Arthritis


Having Rheumatoid Arthritis can make everyday tasks that you used to take for granted difficult. When you have pain, you often will try to avoid the activities that trigger it. When mundane tasks cause pain, it is understandable that you'd think exercise is impossible. However, regular exercise can actually help improve your joint and muscle strength, as well as improving your heart health. This can make it easier to deal with your RA symptoms and any other complications that may come up.

There are so many benefits to get from regular exercise. As difficult as it can be to start, over time, exercising can lead to less pain, better stability in your joints, increased energy, improved physical function and performance, better quality of life, and better bone health. Who can say no to that payoff?

If you live with RA and plan on getting started with a new physical routine, you should first consult your doctor. They may have suggestions for the best targeted exercises for your joint pain.

We've also compiled a list of 11 exercises to help you ease your RA pain. This list starts off gentle and increases in difficulty, so if you're new to exercise, start at number one and work your way down as you build strength and endurance!


1. Hand Stretches

Start by stretching your fingers: use your opposite hand to bend them forward, then backward, holding each pose for 10-20 seconds. Move on to your wrist by tilting it forward and backward and holding each pose. Repeat with the other hand.

2. Cross-Body Arm Stretch

Put your arm across your body and use your opposite arm to gently hold it in place for 10-20 seconds. Repeat on the other side. Then, lift one arm up and over your head, gently leaning it towards the opposite side of your body. Repeat on the other side.

3. Hamstring Stretch

Starting from a standing position, bend your body forward as much as is comfortable and reach your hands towards your toes. Keep your legs soft by bending slightly at the knees. Hold for 10-20 seconds.

4. Neck Stretches

Let your neck relax and bring your chin to your chest. Gently roll your head clockwise, then counterclockwise.

5. Abdominal Contractions

Consider this the gentler younger brother of crunches or sit-ups. To do this exercise, you'll need to lay on your back and put your hands on your stomach muscles. This will help you notice which core muscles are engaged. Lift your head and hold that position for 10-20 seconds. Repeat five times.

As you gain strength, you can add in more repetitions. If holding up your head is too stressful on your neck, notice which muscles are engaged in that action and hold them for 10-20 seconds without lifting your head.

6. Palm Press

Put your hands together with palms facing each other. One hand should have fingers pointed up, and the other should have fingers pointed down. Press palms together and hold for 10-20 seconds. Repeat five times, adding in repetitions as you gain strength.

7. Bicep Lifts

Sit in a chair with your arms resting on your thighs, palms facing up. Start by bending at the elbow and bringing your hands up towards your shoulders. As this movement becomes easier, you can add in light weights. If you don't own weights, use regular household objects, like a book or a bottle of water.

8. Seated Knee Lift

Start in a seated position with a resistance band over your legs, above the knee. Keeping the knee bent, lift one leg slowly, then repeat on the other side. Do five per leg or more if possible.

9. Walking

Going for a gentle stroll is a great way to get yourself into the groove and routine of regular exercise. Start by adding in a short walk around the block after breakfast. As you build endurance, you can go for longer and faster walks or even add some small ankle weights as you add challenges to your routine.

10. Cycling

Start with a stationary bike to take away the risk of a fall. Like any exercise, start off gentle and increase as you build strength. Even adding a couple of extra minutes every week will help you build endurance!

11. Swimming

Swimming is a wonderful way to build up your strength and endurance! Being in a pool takes some weight off your joints, making it a less stressful workout for your body. If the idea of swimming laps doesn't appeal to you, other water workouts are also a good option. Consider joining a water aerobics class. Exercising in the water raises your heart rate, and water acts as resistance against your muscles, helping you build strength. As you get stronger, you can level up by adding water weights to your workout!

Supplements To Get You Started

Pure Formulas

Arthritis pain can make any activity more difficult. It is almost paradoxical that exercise can help relieve arthritis pain, but pain can prevent you from exercising. Sometimes, you just need to catch a break - without breaking a bone, that is!

We found a few arthritis relief supplements from Pure Formulas, your online shop for a wide selection of all-natural supplements. They have an entire selection of joint support supplements to choose from!

You can click here to shop the entire selection, but we handpicked a couple to mention specifically.

Arnicare Arthritis Tablets are perfectly formulated with all-natural ingredients to help ease your arthritis pain. Say goodbye to stiff and swollen joints, and hello to the freedom that comes with ease of movement.

Don't worry about childproof caps either! These come in a sheet and are easy to pop out of their packaging. Because they're all-natural, you also don't have to worry about any drug interactions. They are safe to take with any of your other medications. They're also non-drowsy, so you can take one and still be energized enough to take on any of those 11 exercises!

Click here to buy a box of 60 Arnicare Arthritis Tablets for just $9.99!

If you want more targeted relief, the makers of Arnicare Arthritis Tablets also came out with Arnicare Gel. This cream temporarily reduces muscle pain and stiffness due to any number of causes, from a fall to overexertion. It can also reduce pain, swelling, and discoloration from bruises. Because it is formulated with non-pharmaceutical ingredients, it can also be used in conjunction with the Arthritis Tablets for a double dose of pain-fighting action.

Click here to buy a 4.1 oz bottle of Arnicare Gel for just $13.69!

Click here to shop Pure Formulas' entire selection of joint support supplements and get your workout started!

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