Yoga for Arthritis: Adaptable and Beneficial
Living with arthritis means dealing with ever-changing symptoms, making it necessary for individuals to modify their physical activities accordingly. Thankfully, yoga proves to be an easily adaptable exercise routine. People with arthritis can adjust their poses and the duration of each pose based on the level of pain and stiffness they experience on a given day. According to rheumatologists and yoga therapists, engaging in gentle yoga can enhance movement, posture, and balance while alleviating pain and reducing stress.
One simple and gentle yoga pose to stretch the lower back is the Child’s Pose. To perform this pose, kneel on the floor, and if needed, place padding under the knees for added comfort. Spread the knees apart while keeping the big toes touching. Sit back on the heels (or use a pillow between the seat and the heels) and fold forward over the thighs. For added variation, stretch the arms out overhead or place them along the shins with the palms facing up.
Hand and Wrist Mobility Exercises
Arthritis can severely limit the mobility of our hands and wrists, making even simple daily tasks challenging. To combat this, therapists suggest a series of hand and wrist exercises that can help increase range of motion, stretch muscles and tendons, and improve endurance.
One effective exercise involves using a rolled towel and a table. Start by placing the rolled towel on the edge of a table and rest your wrist on it, allowing your hand to hang off the table. Slowly raise your hand upwards until you feel a gentle stretch. Return to the starting position and repeat the motion with your elbow at your side and your palm facing upwards. Hold each position for five to ten seconds. Complete ten repetitions and then switch to the other hand. Aim to perform three sets of ten movements per side every day.