Effortless Exercise Routines for Arthritis Patients
As an arthritic patient, you simply cannot be expected to to start out with most of the latest fads. But with a little effort they are not impossible. What you need do to stay fit and get into the zone is do master some simple and effortless workout routines first. So this time, we are presenting various simple exercise routines for arthritis patients to help ease any pain. Take a look.
How to Relieve Neck PainThe most important tip to relieve you of your neck pain is to strengthen your neck muscles rather than stretching it. Now as we start to age, we tend to experience rapid deterioration in the cervical vertebrae and unfortunately that leads to cervical arthritis in some cases. Researchers have proved in a study that the best way to relieve one of neck pain is by doing strength training exercises. If your doctor approves of you doing strengthening exercises from your home, then you can try some of these tactics. You will need an elastic resistance band. Take a chair and sit straight. Now take the back of your head into the resistance band loop. Tie the ends securely with the help of a stationary object equal to the head level. Keep your neck and back straight as you gently tilt frontward to your hips. Bend forward your head about 1 foot. Next, move back to the same position and keep your neck straight. Repeat the exercise for 15 minutes.
Water Walking to Beat Joint PainThis workout is perfect for summer. Dump your gym shoes and get set for some water exercises. The popularity of swimming and walking is quite evident as people are heading for such classes. Similar to other water exercises, water walking can get quite easy on the joints. Opting for a warm pool would be pure heaven. Several physicians have summed up that water walking therapy is a great exercise for people suffering from joint pain. It lessens the impact on the joints and help to recover the cardiovascular fitness and range of motion. Walking in water burns more calories as it would require more energy than walking on land. If you do not know how to swim, do not worry. Opt out for aquatic walking classes. It is designed for non-swimmers too. Now if you choose for deep water walking, then you can pick out a floatation belt. This will keep you upright. For doing this, you need to stand straight with your shoulders set back, chest out and your arms bent on the sides. Now slowly start to pace forward keeping your feet on the pool’s bottom. Let your heels come out first before you place down your foot ball. Remember to keep your stomach and back muscles moving as you are walking to avoid back strain.
Three Easy Weightlifting Moves for Arthritis PatientsYou will be surprised to hear that lifting weight and resistance training can be highly beneficial for some arthritis patients. Just the mention of the word ‘weightlifting’ can intimidate a lot of people but there is nothing to worry about. If you know how to do it with an accurate amount of training, then your work is almost done. You won’t need extensive equipment. All you need of is everyday items. Before you start off, do a little bit of warm up exercises. Let us look at them in detail. For the Legs and Biceps- For this, you will need two 16 oz soup cans. Hold these cans in both hands and stand with your feet and shoulder wide apart. Your knees should be slightly bent and your palms should face forward. Next bend your knees and start to squat slowly lowering your hips towards the floor. Take a break at the bottom and return back to the starting point. Next do a biceps curl, for which you would need to bend the elbows and bring the soup can upwards your shoulders and bring them back down. Repeat the same steps 10 to 15 times. For the back and triceps- Start the routine by holding the soup cans in both hands and stand with your feet and shoulders set apart. Slightly bend forward towards your waist leaving your arms hanging down to the ground. Now bend your elbows and slowly move it upwards towards the ceiling. Compress your shoulder blades together and slowly bend the elbows backwards. Repeat the same 10 to 15 times. For the chest and calves- First stand straight facing a wall keeping a distance of 2 feet and lean forward. Place both your hands on the wall keeping at chest height. Do keep your legs straight; bend your elbows and your lower upper body facing towards the wall into a push-up position. Pause. Next, slowly straighten your arms and return to where you started from. Next you can do a calf raise. Stand on your feet ball, pause and then lower your heels back down. Repeat this calf rise sequence for 10 to 15 minutes.
Exercise for the Couch PotatoYes we totally get it if you are one of those who don’t like moving around and aren’t big fans of a serious workout. There are some workout routines that are meant just for you. The best part is that you need not get up from your sofa for a few of them. Here is how. The first workout is stretching. Lie on the back of the sofa. Next slowly take one knee up till your chest with the help of your arms. Halt at the slightest of discomfort. Pause for 10 seconds and then gently release. Repeat the same with the other leg. Then, you need to stand up and hold your arms to the side. Slowly move your arms in big circles. Repeat eight times before reversing the circles direction. Doing this is equivalent of doing a normal exercise of about six minutes. You can repeat these steps at the start and end of your favorite shows. Next workout is to strengthen. For this, you need to stand and slowly rise one foot within a few inches in front of you. If you need any support, hold the sofa arm. Now take the foot to trace the letters of the alphabet. Repeat the steps with the other foot. After that, lie down flat on the floor. Now keep your thigh muscles and abdominals uptight. Slowly lift one leg off the ground to about six inches and lower it down. Repeat these steps four to six times and resume on with the other leg. This is equivalent of doing a five to seven minute exercise. You can do this exercise at the beginning and finish of a TV show. Last step is to sweat it all out. Walk around the room during advertisement breaks, slowly lifting your knees as you step by. Pause after a minute and a half and march in place, stepping side by side. This 16 minute workout is great. Do it on every commercial break when watching an hour long show. These are some simple exercise routines for arthritis patients to get you moving. But don't stop there! Keep going!
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