10 Best Movements To Fight Arthritis & Make Joints Flexible

These movements will help you fight against arthritis and make your joints flexible. Being diagnosed with arthritis isn’t something a doctor or patient is ever happy with. It hinders everyday activities, and for those who are fitness enthusiasts, it will compromise their workouts. According to the Centers for Disease Control and Prevention, from 2013-2015, an estimated 54.4 million US adults had been told by doctors that they had some form of arthritis. Arthritis is any type of disorder that affects the joints. Symptoms which are generally associated with arthritis include joint pain, stiffness, swelling, redness, and / or a limited or decreased range of motion in the affected area.

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Timestamps:
10. Chair Leg Raises: 0:12
9. Knee to Chest: 1:01
8. Wall Squat: 1:56
7. Bicep Curls: 2:48
6. Zumba Fitness: 3:28
5. Qi Gong: 4:24
4. Elliptical Machine: 5:15
3. Gardening: 6:12
2. Pilates: 6:48
1. Walking: 7:56

Music:
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Summary:
10. Chair Leg Raises: Lesley Hlad, a doctor of physical therapy, said in an interview with Health.com that chair leg raises helps you control your range of motion with your legs and less with your arms.

9. Knee to Chest: Physical therapist William Oswald also explained to WebMD that doing range-of-motion exercises can help with stiffness and improve flexibility. For the hip, he suggests doing the ‘knee to chest’ exercise.

8. Wall Squat: William Oswald, mentioned in an interview with WebMD that strong muscles will support and strengthen your joints. He adds that strengthening the lower body can take some pressure off the hip and knee joints.

7. Bicep Curls: I know what you’re thinking: if you have aching joints in your arms how are you supposed to lift weights? Well this exercise should be done with light hand weights or a tensor band, explains Danielle Anderson, a personal and adaptive trainer. She told Health.com that building up your endurance will help strengthen your joints and build muscle which will help with daily activities.

6. Zumba Fitness: Most people wouldn’t think twice about doing Zumba if they’re suffering from arthritis. But exercise physiologist Caryn Locke tells Health.com that Zumba not only burns calories but does it without jarring your joints. She adds that Zumba is mostly about movement and fluidity.

5. Qi Gong: Sometimes the best exercise is the one that is outside of your comfort zone. Tess Franklin, an exercise physiologist, teaches Chinese exercises. Franklin said to Health.com that this exercise is more about strengthening your core muscles in the abdomen area by trying to maintain posture and balance.

4. Elliptical Machine: This exercise can do wonders for people with arthritis. Many people who have arthritis in their knees use this machine at the gym and slowly work their way up. It can help increase their endurance and provide secondary strength to their arms. The elliptical machine is a great alternative to a treadmill, which can be quite taxing on the body, and difficult to use if someone has not built up the endurance to run.

3. Gardening: I know what you’re thinking ‘gardening is not an exercise.’ On the contrary; gardening is an incredible exercise that also has hidden health benefits that you may not have been aware of. Pain expert Manu Mathews explains to Health.com that exercise can help boost endorphins, which are feel-good chemicals that can help ease depression. If you were unaware, depression has been linked to RA (Rheumatoid arthritis).

2. Pilates: Tresa Sauer, a personal trainer at the YWCA of Minneapolis, was kindly able to explain to Health.com that doing Pilates is a great way to stabilize and strengthen your joints. She suggests that people suffering from arthritis should do the shoulder bridge exercise.

1. Walking: Exercise Physiologist William R. Sukala explained in an interview with Weight Watchers that losing weight goes hand-in-hand with reducing the pain and regaining the flexibility of your joints that are suffering from arthritis. Eric Robertson, who is a Physical Therapist, agrees with Sukala , stating that “cartilage is like a sponge and it gets nutrients from the compression and decompression of your body weight as you walk.”