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NHA Health Tips

Health Tip #26: Gentle Stretching for Easing Arthritis Pain

Proper stretching provides an easy method to reduce arthritis pain and only takes a few minutes each day. When done correctly, stretching enhances and speeds the healing process by reducing pain and increasing mobility. (If you have rheumatoid arthritis, you should not engage in stretching unless you have discussed it with your doctor.)

The knees are a favorite targets for osteoarthritis and you should spend a little extra time stretching them. Here are some good stretches for the knees.

Sit in your favorite chair, with your knees in front and your feet directly below your knees. Move one foot at a time out in front of you (without lifting your foot off the ground). Slide your foot forward and leave it in that position for about ten seconds. Next, move this foot back into position below your knee.

Repeat this movement about 5-10 times and then do the other foot. This is especially good after you have been sitting for a long period. You can do this several times daily and should only take about 10 minutes each day.

This low-impact exercise is going to help with pain reduction and increase your mobility.

The wrist is one of the most active areas of the human body. Wrists are also a favorite target for osteoarthritis, but can be easily exercised.

Sit at a table and put your forearms out in front of you at rest. Clasp your hands together and intertwine your fingers. Bend both wrists to the left and hold that position for about 5-10 seconds. Repeat this movement about ten times. Next, do the same exercise only bend to the right this time. This exercise provides enormous benefits in terms of reducing pain in the wrist area.

While sitting in the same position with your arms extended in front of you and your hands intertwined, just lift your arms up toward the ceiling and hold that position for 5-10 seconds before lowering them back to the table.

Remaining seated, now remove your arms from the table and place them out into an open space. Slowly move your arms downward toward the floor and hold that position for a few seconds. Then, raise your arms back up into a level position. Repeat that procedure the same number of times you did when stretching upward.

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