While pain may cause you to avoid exercise if you have rheumatoid arthritis, low-impact exercise and stretching poses can actually help relieve stiff joints while improving your endurance and supporting heart and bone health. In honor of National Yoga Awareness Month, Milwaukee senior care professionals recommend trying these yoga poses that provide relief from arthritis pain.
Before you begin, remember to stop if you feel lightheaded, unstable, or any sharp pain.
Begin by laying face down on a mat with the tops of your feet resting on the floor as if you’re going to do a push-up. Keep your palms flat on the floor next to your chest with your elbows tucked in to your body. If you can’t put your palms flat, use your elbows or fists. Pushing your upper body up, keep your head, chest, and neck lifted off the floor. While looking forward and keeping your legs and feet down, engage your upper back muscles to maintain the pose.
Seated Spinal Twist
Sit down with your legs extended in front of you. Pull one knee in, lift your foot, and cross it over the other leg. If you can, put your foot flat on the floor, pulling your foot as close as possible to the opposite hip. Wrap your opposite arm around your bent knee, slowly twisting your torso to meet your knee and holding it for a few seconds. Be sure to sit up as straight as you can to lengthen your spine.
Slowly roll down your spine to hang forward with your head pointed toward the floor. Your weight should be on the middle of your feet, not your heels or toes. Avoid locking your knees and allow your upper body to hang with a relaxed head. You can improve your comfort or balance by resting your palms on the floor in front of you, holding onto your opposite elbows, or interlacing your fingers behind your back.
Begin on all fours with your knees right below your hips and your hands just in front of your shoulders. Now, spread your palms while you turn your toes down. Exhale and slowly push your knees off the floor, lengthening your tailbone away from your pelvis and pressing it toward the upper part of the hips. Lift your rear toward the ceiling while drawing the inner part of your legs toward the groin then hold the pose for a few seconds.
Lie down on your back on a comfortable mat with your feet flat on the floor and your knees bent. Inhale as you flatten your back upper back against the floor as much as you can while gently tilting your pelvis toward the ceiling. Exhale as you lower and repeat. This pose helps stretch your back and spine.
If arthritis pain makes completing everyday tasks challenging, let Home Care Assistance help. Our friendly and experienced caregivers in Milwaukee can help with running errands, transportation, light housekeeping, cleaning, and personal grooming, and can also offer mobility assistance and support during exercise. For more information, please give us a call today at (262) 782-3383 and speak with a dedicated Care Manager.