One of the most overlooked treatments for arthritis is low-impact exercise. Studies have shown that light walking, swimming and other physical activities do wonders for those who suffer arthritis.
It’s important, however, not to overdo things. High-impact exercises like running, jumping and weight lifting can put too much strain on already weakened joins. They can also increase inflammation and cause bad pain for days afterward.
There is one simple exercise that I’ve taught many of my clients that takes only around 4 minutes per day and hardly any physical effort. This exercise seems to drastically improve arthritis pain and stiffness.
In today’s feature article, I’m going to teach you this exercise.
This arthritis exercise works to create movement in the stiff joints around the body. Make sure you don’t skip joints that are not stiff nor those too stiff. This is a whole-body approach that works both on joints, muscles and nerves.
Never make a movement that creates much pain. If a joint is really stiff, just make the movement smaller. In the beginning, it might even be a barely noticeable change in movement as you increase range. Don’t worry, after a few days you’ll loosen up and the movements will be bigger.
I recommend doing this exercise once in the morning when you wake up and once in the evening before going to sleep.
So without further introduction, lets start:
The Best Arthritis Exercise
1) Stand up and hold on to something steady. If you have trouble keeping balance, you can also sit. Lift you right knee up as close to 90 degrees as you can. Now move your foot in circles to the right 10 times. Then move in circles to the left 10 times.
2) Keep the position from step 1. Now turn your knee in small circles to the right 10 times. Then do small circles to the left. If making circles hurts in any way, just move it back and forth gently or make the circles extremely small.
3) Repeat steps 1 and 2 with your left leg.
4) Now stand up and place your palms on your hips. Make 10 circles with your hips first to the right then another 10 to the left.
5) Lift your arms up 90 degrees (so that the right and left arms make a straight line). Now make 10 small circles with your arms around 12 inches forward, 12 inches down, 12 inches backward and 12 inches up (to starting position).
Then do 10 circles the other way around – 12 inches backward, 12 inches up, 12 inches forward and 12 inches down (to starting position).
The size of the circles doesn’t really matter much as long as you do first in one direction and then in the other. It’s the movement that’s important.
6) Now let your harms hang loose down by your side. Then roll your shoulders in circles 10 times: backward, up, forward and down to starting position.
Repeat the other way around: forward, up, backward and down to the starting position.
7) Now make 10 small circles with your wrists on both arms. First 10 to the right, then 10 to the left.
8 ) Make a fist on both hands, then release to as straight as you can. Repeat 10 times.
9) Now make rolling movements with your head. Standing up is better but if you have any tendency to get dizzy, you’ll want to sit down while moving your head and while recovering.
Also, don’t let your head roll backwards. Begin with your head straight up, then tilt it to the left, let your cheek fall down toward your chest, then lift your head up to the right and finally reach the starting position. Repeat 10 times and then do the other circle 10 times.
10) With your head straight up, turn facing the left, then gently turn facing the right. Then back to the left. Repeat 10 times.
11) Make movements with your jaw like you’re chewing 10 times. Your molars should touch and then get wide apart as you make the movement.
Don’t be fooled by how simple this exercise is. Also don’t be discouraged if you’ve learned and tried parts of it before. Many people feel a great difference the first time they use it. The real magic is however in the repetition to do the exercise once or twice a day for awhile.
And you have very little to lose since it takes little effort and only a few minutes per day. Plus, you’ll likely feel great every time afterward. Again, remember there should be no pain doing this exercise. If you experience pain, make the circles smaller.
This exercise is designed to decrease pain and improve mobility for arthritis sufferers (and everyone for that matter). However, if you want to completely cure your arthritis, you may want to check out my no-pain, 21-day arthritis cure plan here… Arthritis Guide
But first, please make your comment below.
by Shelly Manning