We all know that exercising is good for our body in general. However, aside from the usual “, I’m too busy to workout” and “I don’t like the gym” excuses, other people actually find it hard to work out because the simple act of moving hurts them. This is usually the case for people suffering from rheumatoid arthritis. The last thing you probably wanna do when you’re hurt somewhere is moving it even more. So how do you exercise if you’re in pain? Well, you look for a type of workout that is easy on your joints! Here are some of them that you can try:
1. Neck Side Tilt (Side Bending)
Yes, RA can also affect your neck area. So you give it a good stretch to prevent constant soreness.
- You can do this while sitting. Tilt your head to the right to bring your ears closer to your shoulders. You can use your hands for better stretch, just don’t overdo it to the point that it starts hurting you.
- Hold it for 20 seconds and switch to the other side.
- Repeat for 3-5 times on each side.
2. Side-To-Side Head Rotation (Neck Turn)
- Stay seated while facing forward. Now slowly turn your head to your right shoulder without allowing the rest of your body to turn too.
- You can also use your hand to stretch further and then hold for 20 seconds.
- Switch to the other side again and hold for the same amount of time.
- Repeat for 3-5 times on each side.
3. Overhead Side Reach
- Stand with your feet about shoulder-width apart.
- Clasp your hands together above your head.
- Lean to the left. Hold 30 seconds.
- Switch to the right, and repeat 3-5 times on each side.
4. Seated Spinal Twist
- Sit up tall on a chair and put your hand on the outside of the opposite thigh.
- Gently twist in the direction of your arm and hold. Then, switch to the other side.
5. Wall Push-Up
Push-up is great full body workout that can really train your muscles to work together and become stronger. However, it’s also one of the most difficult forms of exercises out there. But here’s a variation that will make it easier for you but will still help with your RA.
- Face a sturdy wall and stand about a foot away from it.
- Now place your hands on the wall at shoulder height.
- Slowly lean into the wall while making sure your hips and shoulders are moving in as one.
- Push back up to here you started.
- Do 2 sets of 8-12 repetitions.
6. Isometric Thigh Exercise
This kind of exercises help strengthen your muscles without putting pressure on your joints. So it’s very RA-friendly kind of exercise.
- Start by sitting down on the floor.
- Keep your right leg straight in front of you as you bend your left leg over it with your feet flat on the floor.
- Tighten your right thigh muscle.
- Hold that tension for about 6-10 seconds and repeat that 5 times.
- Once you’re done with your right leg, switch to your left leg.
7. Isometric Chest Press Exercise
- Put your hands together in front of your chest like you’re praying.
- Push your hands against each other as hard as you can.
- Do that for 5 seconds before taking a 5-second rest.
- Repeat that for 5-10 times.
8. Chest Fly
Weight lifting can be difficult if you suffer from rheumatoid arthritis. But chest flies are very good strengthening exercise provided that you use a light dumbbell that you’re most comfortable with but still gives you a little challenge.
- Start by lying on a bench with a dumbbell in each hand. You can start with at least a 2.5 lbs. weight in each hand and then slowly build it up as you become stronger.
- Now stretch your arms out to your sides.
- Slowly bring your arms together while keeping them stretched out.
- Try to do at least 2 sets of 8-12 repetitions.
Comments
Post a Comment