8 exercises for arthritis (in the hands, shoulder or knee)

Exercises for rheumatoid arthritis aim to strengthen the muscles surrounding the affected joints and increase the flexibility of tendons and ligaments, providing more stability during movements, relieving pain and the risk of dislocations and sprains.

Ideally, these exercises should be guided by a physiotherapist, according to the age and degree of arthritis, and consist of strengthening and stretching techniques. It is also recommended to place a hot compress for 15 to 20 minutes on the affected joint, to relax and increase range of motion, helping to perform the exercises.

Read too: Rheumatoid arthritis: what it is, symptoms, causes and treatment
Furthermore, low-impact physical exercises such as water aerobics, swimming, walking and even weight training, when done under the guidance of a qualified professional, are recommended for those suffering from this disease, as they strengthen muscles, lubricate joints and improve flexibility. .

8 exercises for arthritis

The main exercises for arthritis are:

1. Exercises for Arthritis in Hands and Fingers

Some exercises for arthritis in the hands can be:

Exercise 1

• Exercise 1: Stretch one arm and, with the help of the other hand, lift your palm upwards. Then push your palm down. Repeat 30 times and, at the end, stay in each position for 1 minute;
• Exercise 2: Open your fingers and then close your hand. Repeat 30 times;
• Exercise 3: Open your fingers and then close them. Repeat 30 times.

These exercises can be done 3 times a week, however, you should stop doing them if you experience pain and consult a physiotherapist or doctor.

2. Exercises for shoulder arthritis

Some exercises for shoulder arthritis may be:

Exercise 2

• Exercise 1: Raise your arms forward to shoulder height. Repeat 30 times;
• Exercise 2: Raise your arms to the side until shoulder height. Repeat 30 times.

These exercises can be done 3 times a week, however, in case of pain, you should stop doing them and consult a physiotherapist or doctor.

3. Exercises for knee arthritis

Some exercises for knee arthritis can be:

Exercise 1

• Exercise 1: In the lying position on your back, with your legs stretched out, bend one knee towards your chest 8 times. Then repeat for the other knee also 8 times;
• Exercise 2: In the lying position with your belly up, with your legs straight, lift one leg, keeping it straight, 8 times. Then repeat for the other leg also 8 times;
• Exercise 3: In the lying position on your stomach, bend one leg 15 times. Then repeat for the other leg also 15 times.

You can do these exercises up to 3 times a week, however, in case of pain you should stop doing them and consult a physiotherapist or doctor.

In addition to these exercises, the patient should have physical therapy sessions to help alleviate arthritis symptoms such as pain, swelling and redness of the affected joints.

Other Exercises for Arthritis

Other exercises for arthritis, which should be done at least 3 times a week and under the guidance of a physiotherapist, can be:

• Swimming and water aerobics because they activate and strengthen muscles without wearing them out;
• To go by bicycle and go for a walk because they are also exercises that help lubricate the joints and are low impact;
• Tai Chi and Pilates because they increase the flexibility of muscles and tendons, without harming the joints;
• Bodybuilding, which should be done about twice a week, to strengthen the muscles and reduce the burden on the joints.

Anyone suffering from arthritis should not perform certain exercises such as running, jumping rope, tennis, basketball and jump, for example, because they can aggravate joint inflammation, worsening symptoms. You should also be very careful with weight training because of the weights used in the exercises.

Another important factor in improving arthritis symptoms is maintaining an ideal weight, because excess weight also damages the joints, especially the knees and ankles. Taking the medications prescribed by your rheumatologist is also important, because exercise alone does not cure arthritis. Learn more about Arthritis Treatment.