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                Exercises 1

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[Up] [Anatomy joints] [Types of arthritis] [Spondylosis] [Investigations] [Management  arthritis] [Physiotherapy modern] [Joint strengthening] [Exercises 1] [Exercises 2] [Newer medicines] [Questions answered]

Exercises to improve range of motion in arthritic joints.

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Maintaining strength in the muscles near an arthritic joint can improve joint stability.

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Isometric exercises which allow the muscles to get a good workout with minimal stress exerted on the joints are best. 

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Each of the exercises shown below should be held for 6 seconds and repeated 3 to 4 times a day.

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Ensure that you are not holding your breath during the exercise. 

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Do not exercise a joint during a flare-up of rheumatoid arthritis.

 

                                                          

         

                                       

 

 leg lift

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Lie down with your back on the floor or a bed, with your legs straight. 

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Lift one leg up without bending it, keeping the muscles in front of the knee tightened. 

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Hold the leg one to two feet off the floor. 

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Repeat with the other leg. (If this exercise makes your lower back sore, keep the non-exercising knee bent instead of straight).  

 

 

        

 

                              

 Heel press

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Lie down with your back on a bed with your knees slightly bent. 

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Press you heels down into the bed with as much force as you can and hold; (You can also try this while sitting by pressing one heel at a time back against the foot of a chair).   

 

 

          

        

 

 Sitting leg flex

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Sit on the floor or on a bed with your back supported (against a wall, for example) and your legs extended straight in front of you. 

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In one leg first, and then the other, flex your head as you press the back of your knee towards the floor or bed. 

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Hold this position. 

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You should feel the muscle in front of your knee tighten.

 

 

 

                                                                           

 

 

 Armrest push

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Sit on a chair with armrests, with your wrists facing down, press down on the armrests with your forearms and hold (A). 

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Then turn your arms over so that your palms are facing up and repeat. 

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Finally, place your arms at your sides, palms facing down and press your forearms against the inner sides of the armrests (B). 

 

 

 

 

 Forearm push

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Cross your forearms in front of you, with palms facing upwards. 

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Press them against one another and hold. Reverse arm positions and repeat.

 

 

 

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