YOGA - PART II: Ease Arthritis Pain through Stretching
The
Arthritis Foundation
recommends that those suffering from rheumatoid arthritis (RA) or
osteoarthritis (OA) keep moving as much as possible. The more the joints
are exercised, the better you will feel over time as you
build stronger muscles and find that your joint pain actually diminishes.
There are yoga exercises that can be done just with hands or ankles, and
there are yoga postures that can be done from a chair. However you plan
to practice, adapted yoga moves are a great way to ease the pain of arthritis.
Stretching Hands and Wrists
OA
commonly settles in hands and wrists as we age, and keeping these sometimes
over-used parts of the body stretched and in shape will also keep them
functioning for years to come.
- Just by simply clenching and unclenching the hands in slow, deliberate motions you can begin to alleviate pain.
- Next, work on your writs by bending them up and then back slowly and purposefully. Your range of movement will improve over time.
Work the Ankles
Sprains
or strains and other injuries can have a cumulative effect and can lead to
arthritis of the ankle. Take a few moments to bend and rotate each ankle
in one direction, and then the other, to improve movement and relieve pain.
Improve Neck and Shoulder Movement
If
you are someone who tends to collect and hold tension in your neck and
shoulders, try these yoga exercises to help the tension subside.
- Neck: Stand or sit with your back straight. Slowly drop your head forward until you can touch your chin to your chest or as low as possible. Then bring your head up. Next, tilt your head to the left, the up; tilt to the right, then up. Now tilt to the back, then back up. Repeat this exercise a few times.
- Shoulders: Find an elastic strap to use in this exercise, and start in a sitting position. Sit up straight and raise your arms above your head, holding the ends of the strap in both hands. Stretch your arms apart and inhale, then let go of the strap and exhale. Now repeat these steps with your arms in front of you and then in back of you. Repeat this exercise a few times. To view this exercise and other simple stretches, you can visit the website The ABC of Yoga.
More
Yoga in a Chair
From
a chair you can also do side stretches and leg lifts and other exercises to get
in shape while easing the joint pain and inflammation caused by arthritis.
One website, Get Fit Where You Sit,you can find exercises for single
chair or double chair yoga. There are also chair yoga poses that require two
people and a set of exercises designed for hand weights. Chair yoga is an
adaptation that makes the benefits of flexibility and toning available to more
people, regardless of age or activity level. As with other forms of yoga,
the breathing techniques are as essential as the poses themselves.