11 Simple Exercises That Can Help Ease Arthritis Pain

Physical exercises, as long as they are performed correctly and in the right measure, are highly recommended against arthritis. They help relieve joint pain, swelling and stiffness. Also, if the training routine is performed daily, it can increase strength in the affected area and even improve mood as it fights fatigue. Arthritis is an insidious problem and can affect any joint in the body, including the shoulders, knees, and hands.

O awesome.club presents a list of 11 simple exercises you can do at home that will help alleviate some of the symptoms caused by this problem.

Opening and stretching your hand for a few seconds and then gently closing it can help keep the ligaments and tendons in your hands flexible and relieve pain.

How to make:

Start by holding your left hand with all your fingers straight. Then, slowly clench your fists, placing your thumb on the outside of your hand. Move gently, without squeezing too hard.

Open the hand again until the fingers are straight again.

Do the exercise 10 times with your left hand. Then repeat the sequence with your right hand.

Finger bending is an exercise that can help increase synovial fluid function.

How to make:

Keep your arms in a relaxed position and bend your elbows with your palms facing out.

Start with your index finger and slowly bend it down until it touches your thumb, then open your hand up.

Do the same with your middle, ring and little fingers.

Repeat as many times as necessary, with both hands.

Stretching your fingers is also a great way to fight stiffness and pain caused by arthritis.

How to make:

Place your palm on a table with the fingers elongated.

While keeping your other fingers as low as possible, slowly lift your thumb as high as you can.

Hold your finger in this position for a few seconds and then lower it.

Repeat the exercise with each finger and then switch hands.

Do 3 sets of 10 repetitions with each hand.

This wrist stretching, strengthening, and conditioning exercise helps to reduce arthritis pain.

How to make:

Stretch your right arm palm down.

With your left hand, gently press your right hand down until you feel that both your wrist and upper arm are lengthening.

Hold the position for a few seconds.

Repeat 10 times. Then perform the same sequence with your left hand.

Simple exercises, such as forming the letter “C” with your hand, help increase blood flow to the damaged cartilage, allowing you to stay healthy and prevent further damage if you already have any symptoms of arthritis. This movement also helps to strengthen the muscles around the joints, relieving pressure.

How to run:

Start by holding your hand and fingers straight and together.

Gently curve your fingers into a “C” shape, as if you were holding a can or bottle.

Slowly return your hand to the starting position.

Perform 3 sets of 10 repetitions once a day.

This exercise strengthens the quadriceps, which are the large muscles at the front of the thighs that attach to the knee joints.

Lie on your back on the floor or bed with your arms by your side and your toes up.

Keep your leg straight as you contract your leg muscles and slowly lift your leg.

Contract your stomach muscles to push your lower back down.

Count to 5, then lower your leg as slowly as possible. Repeat, then switch legs.

Do 2 sets of 10 reps on each leg — or 8 reps if you’re not used to it.

Squats are used to strengthen the muscles in the legs and the back of the thighs, the one close to the glutes.

How to make:

Stand with your feet shoulder-width apart and stretch your arms in front of you.

Slowly bend your knees until you are half-sitting. If it’s easier, you can do it in front of a chair to serve as a reference and help keep your balance.

Keep your back straight and your chest lifted, avoid leaning forward.

With your feet flat on the floor, hold the position for 5 seconds and then slowly come up.

Do 2 sets of 10 reps — or 8 reps if you’re not used to it.

This movement helps strengthen the inside of your legs so you can support your knees.

How to make:

Lie on your back with both knees bent. You can also perform the movement sitting on a chair.

Place a pillow between your knees.

Squeeze your knees together and mash the pillow between them. Hold this effort for 5 seconds.

Do 2 sets of 10 reps (or 8 if you’re just starting out). Change legs after each set.

Exercising the biceps helps to increase the strength of the joints around the arms.

How to make:

Hold both weights in your hands, arms close to your body.

With your palms up, bend your elbows and lift your hands.

Keep your arms by your side.

Lower your hands slowly.

Do 2 sets of 10 reps — if you’re not used to it, start with lighter weights.

This exercise serves to improve the range of motion in the shoulder joints and thus stretch the muscles.

How to make:

Lie on your back on the floor. Hold a stick — it could be a broom handle or a cane, for example — with both hands, keeping them shoulder-width apart.

Gently lower this stick to the leg muscles.

Slowly lift it over your chest and then over your head as far as you can.

Keep your arms straight throughout the process. Then lower the pole and slowly return it to the thighs.

Do 3 sets of 10 repetitions once a day.

This exercise serves to improve flexibility in the shoulder joints.

How to make:

Lie on your back. If you prefer, you can also do it standing up.

Keep your upper arms at your sides, bend your elbows and hold the bat above your chest with your hands shoulder-width apart.

Slowly move the stick to the left until you feel your left shoulder lengthening. Return to starting position. Repeat with the right side of the body.

Do 3 sets of 10 repetitions once a day.

Do you know of any other exercises that can help relieve arthritis pain? Let us know in the comments what homemade solution, in addition to exercises, can help people with this problem.