Simple Exercises to Keep Arthritis Pain Under Control
The right exercises can help loosen stiff joints from arthritis, improve flexibility, and even reduce inflammation. The key? Gentle, low-impact movements that don’t strain your body but keep you moving comfortably.
At assisted living Portland, we often see residents find relief through simple exercises that fit easily into their daily routine. You don’t need a gym membership or fancy equipment—just a few minutes a day can make a difference.
Gentle Stretching to Loosen Stiff Joints
Starting your day with light stretches can help reduce morning stiffness and improve mobility. These easy stretches are great for keeping joints flexible:
Neck Stretch: Slowly tilt your head to the right, bringing your ear toward your shoulder. Hold for 10 seconds, then switch sides.
Wrist Circles: Gently rotate your wrists in circles to ease stiffness and improve hand flexibility.
Seated Forward Bend: Sit in a chair, extend your legs slightly, and slowly reach forward toward your toes for a gentle lower-back and hamstring stretch.
Stretching improves blood flow to your joints, keeping them lubricated and ready for movement.
Low-Impact Exercises for Strength and Stability
Keeping muscles strong is key to supporting arthritic joints. The stronger the muscles around your joints, the less strain they endure.
Chair Stands: Sit in a chair, then slowly stand up and sit back down. Repeat 10 times. This strengthens leg muscles and supports knee joints.
Heel and Toe Raises: While seated or standing, lift your heels off the ground, then lower them. Next, lift your toes while keeping your heels down. This improves ankle flexibility and circulation.
Wall Push-Ups: Stand about an arm’s length away from a wall, place hands on the surface, and gently lower your body forward before pushing back. This strengthens arms and shoulders without straining joints.
These simple exercises keep you moving without putting unnecessary pressure on sensitive areas.
Water Exercises: Easy on the Joints, Big on Benefits
Water takes the pressure off joints while still allowing for movement, making it an excellent option for arthritis relief. If you have access to a pool, try:
Water Walking: Simply walking in waist-deep water reduces joint strain while keeping muscles engaged.
Leg Lifts: Stand in the pool and gently lift one leg at a time to improve hip strength and flexibility.
Arm Circles: Extend your arms underwater and make slow circles to strengthen shoulders without pain.
Many retirement communities offer water exercise classes designed specifically for arthritis management.
The more you move, the easier movement becomes. Even a short daily walk can improve joint function, boost circulation, and enhance overall well-being. The trick is to find what works for you—whether it’s stretching, strength training, or a relaxing water workout.
At retirement home Portland, we encourage residents to stay active in ways that feel good for their bodies. With the right approach, arthritis doesn’t have to slow you down.