Stretching exercises can improve arthritis pain and keep the joints mobile and flexible.

1. Stretching Exercises – An Effective Modality
to Improve Arthritis Pain
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Brooklyn, NY 11229

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Many people with arthritis are hesitant about moving their joints. The fear of
pain keeps them from staying physically active. The less you move your joints,
the more likely they will fail to maintain their full range of motion. Gradual
processes like arthritis causes the surrounding muscles to contract, which will
eventually cause stiffness and make movement more difficult. Shortened
muscles develop around the hips, knees and also along the spine, increasing
the pressure on the discs, nerves and facet joint, leading to difficulty in
walking and poor balance. Reduced activity can also lead to weight gain,
which increases pain by putting more pressure on the joints, particularly the
knees, hip and feet.
Exercise is Vital
Regular exercise is necessary to keep joint pain at bay. In most cases, a healthy
and balanced diet combined with routine exercise would help to reduce
stiffness and improve joint flexibility. Exercise can also accelerate healing of
the damaged tendons and strengthen them to prevent further damage.
A regular stretching routine can help maintain normal function and joint
movement. Stretching or range of movement exercises ensure that your
joints are stretched safely and comfortably. First, move as far as possible until
a stretch is felt in the muscles around your joints and then hold the position
for 5-10 seconds. Relax, and repeat the stretch 5-10 times, if you can. If your
joints are hot or swollen, you should do the exercise gently and only a few
times a day. Consult your doctor before you start. Here are some tips to
prepare for your stretching routine:
 Warm up – Muscles stretch more easily when warm. Take some time to
warm up before you stretch. Walking for a few minutes, warm
compresses or a heating pad can help relax stiff joints before you start.
 Stretch during the least painful time of day – Stretches reduce
stiffness and help keep your joints flexible, making daily activities
easier. Generally, morning hours don t work for some people as this is
the time when the joints are the stiffest. So do your exercise at the time
of day when pain relievers are working effectively.

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 Regular practice – It is important to practice stretching exercises on a
regular basis to get the best results.
Do not stretch towards the point of pain, and if it hurts, stop immediately.
Using pillows or rolled-up towels can help adjust your range of motion in each
stretch. Breathe comfortably when stretching. With time and practice, joint
flexibility will improve.
Arthritis, a chronic, autoimmune disease that primarily affects the
musculoskeletal system, (particularly the joints) is believed to be a leading
cause of disability in the United States, affecting more than 52.5 million adults.
Pain management physicians in leading healthcare centers offer effective
non-invasive treatments for patients with this chronic condition, which also
include exercise and physical therapy programs.