Vital to Health and Wellness Blog

Stretching – First in Series

This topic is in response to a frequently asked question from our Glucosamine users, “How do you stay in motion when you have joint pain and swelling?  When you suffer from arthritis in your joints, it can be very difficult to “keep your body in motion”.  However, it is so important and can make a huge difference in how you feel each day.  Plus, the more you move the better you will feel and it will get easier as you keep going.  Find a friend to exercise with you and it’s even better.  You are more likely to go when a friend is counting on you and it’s more enjoyable, even if it’s just a short walk around the block.

Stretching for Joints

According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

Stretch:

Lie on your back on the sofa, and slowly bring one knee up to your chest, pulling it in with your arms as far as feels comfortable. Hold for 10 seconds, then slowly release. Repeat with the other leg, alternating two times. Next, stand up, hold arms out to the sides and slowly move them in big circles. Repeat eight times; then reverse the direction of the circles. 

Exercise Works!

Marie Spano, RD, says “though joint pain may make you cringe at the thought of exercising, exercise can actually help relieve pain, ensure that you maintain a good range of motion, make the joint more stable, help you lose or maintain your weight and keep your spirits up.” 

Which type of exercise should you choose?  That depends on what joints are involved, whether you’ve had surgery on any of your joints and your current range of motion.  The National Institutes of Health handout on Osteoarthritis states that a combination of strength training, aerobic exercise and proper stretching should be done for the most benefits for the body.  And, a physical therapist can prescribe a program tailored to meet your needs and goals.  The APTA, American Physical Therapy Association, can help you find a physical therapist in your area.

Check with you doctor before starting any exercise or diet program.