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                Exercises 2

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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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Range of motion exercises are simple movements that bend the joints as far as they can go in every direction. 

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All arthritic patients should practice them daily to help keep joints limber and decrease pain and stiffness.

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The exercises shown here benefit the major joints in the body - concentrate on those that target your arthritic joints.

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Each exercise should be done three times a day to start with, gradually building up to 10 repetitions, 2 to 4 times per day. 

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Perform the  movements slowly in a controlled manner: Do not bounce. If a joint is very painful or inflamed, you should still try to take it through its full range of motion once or twice a day. Resume a normal exercise schedule when pain and inflammation subside.  

 

 

                                                           

 

 

 Neck stretch

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Relax and look straight ahead. Slowly lower your head to your chest, then raise it and slowly lower it backwards (A, B); 

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Raise your head again. 

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Turn and look as far over your right shoulder as you can (C); 

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Turn back and look over your left shoulder (D). 

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Look ahead again. Tilt your head sideways towards your right shoulder and then towards your left (E,F)

 

 

 

 Thumb touch

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Form an "0" with your thumb and index finger; (A), then stretch your fingers out as wide as you can (B). Next,

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touch your thumb in turn to your other fingers, spreading the fingers wide in between each touch. Repeat with your other hand.

 

 

 

 

 Wrist flex

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Place your arm on the edge of a table or on an arm rest, with the wrist hanging over the edge.

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Raise your hand up as far as possible, using your other hand for assistance if necessary (A). Then lower it as much as possible (B). Repeat with the other hand.

 

 

 

 

 Elbow curl

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Stand with your arms at your sides, palms facing front.

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Keeping your elbows close to your sides, slowly raise your hands to your shoulders by bending them at the elbow.

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Then slowly straighten your elbows again.
 

                   

 

 

Shoulder circles

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Lean slightly forward while standing or sitting. 

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Relax your arms and let them dangle straight down in front of you. 

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Slowly make small circles with your arms, gradually increasing the size of the circles.

 

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