These simple exercises help reduce the pain of arthritis

(CalciK2) -Fitness helps reduce joint pain and stiffness, and weight loss reduces pressure on joints pain. In some women, the reduction of 0.5 kg in body weight can reduce by 50% the risk of developing knee OA. Although arthritis often affects knees, but the hips, arms, lower back and neck can also be affected. Please consult your doctor before you begin any exercise any pain, because a number of exercises that can not fit depending on the cause and extent of each person's pain.

Soft launch

Warm-up before training is very important. Some gentle stretching exercises can be done as bent on both sides, rotating shrugs, arm rotation, stretching and bending over (do not touch) down to the toes. Repeat 3-5 times each movement. If you're swimming or walking, start by swimming slowly, walk slowly.

The aerobic exercise is good for joints

If you have arthritis knee or hip joint, avoid doing leg exercises put into the background as slow jogging. Practice activities affect fewer joints than walking, swimming, cycling and gymnastics under water. These activities also help the body slim. Aim for 30 minutes a day implementation of these activities.

Tai Chi and Yoga for people with rheumatoid arthritis

Tai Chi consists of slow and gentle movements, helps reduce joint pain, increased flexibility and a stable balance. Yoga involves deep breathing, tension and making solid moves, strengthen and shape the body. Both forms of moderate exercise are good for joints, improve flexibility and muscle tension.



To stretch the back muscles

Back muscles to be the most widespread basis in the back. Stand up straight, feet shoulder-width stretch. Raise your arms up over his head, hands held together. Pull your body up, simultaneously leaning to the right. Keep your body upright section below. You will feel the traction along the left part of the body. Hold the position for about 15-30 seconds, then switch sides. Repeat 2-4 times each side.

Stretch the triceps

Triceps along the back of the upper arm. Stand up straight, feet shoulder-width stretch. To stretch the triceps left, left arm bent, keeping your elbows pointing straight up at the ceiling. Use the right hand grasp the left elbow and pull your elbow toward the head. You will feel the tension running along the back of the arm is folded. Retain approximately 15-30 seconds, then switch sides. Repeat 2-4 times each side.

Stretching leg muscles

Put your hands on the wall of the seat rails, kitchen, or any item that can stand. Rear left leg back, keeping the left leg straight and hit the left heel to the floor. Push your hips forward and right leg bent slowly. You will feel the tension in the left calf. Retain approximately 15-30 seconds. Repeat 2-4 times each side.

Stretching the quadriceps

Vertical quadriceps at the front thigh. If knee pain, stop training. First, keep your balance on the left leg. Bend your right knee, bringing the ankle on the right side. Hold the ankle and pull the foot toward your buttocks to increase the tension. Preserved in 15-30 seconds. Repeat 2-4 times for each leg. If you are unable to grasp your ankles with your hands, use a towel wrapped around the ankle to increase with.

Pulled groin muscle strain

Sit on the floor, palms pressed against each other foot. Grabbed the ankle and slowly pull the leg toward you. Drag how far depends on the ability of each person. Use your elbow to push the knee back to the floor. You will feel the tension on the inside of the thigh. Preserved in 15-30 seconds and repeat 2-4 times.

Stretch the hamstrings

Hamstring muscles run along the back of the thighs. Sit upright in a chair, one foot on the floor. Slowly lift the other leg and hold the other leg straight knee. Use two hands to lift keeping legs straight. Keep about 15-30 seconds, repeat 2-4 times per leg.

Lifting heavy objects

The strengthening exercises such as lifting weights will help the body generate support the coupling body. Heavy objects can use the kettlebell or 1-liter water bottles. Let's start with weights that you can lift lowered 12-15 times without being bent. Refer to the physiotherapist to design appropriate exercise program for you.

Please coordinate the exercise to keep your joints in good condition, while refreshed daily practice mode and create fun when exercising. Listen to your body and know your own limits. Warm temperatures help relax the joints and muscles. After exercise, make cooling the joints from 10-15 minutes to reduce swelling.

Hong Van

(Source: WebMD)

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