Using Pilates To Relieve Arthritis Joint Pain

Because Arthritis joint pain is caused by wear and tear· Wrist/finger curls: One of my favorites to
on the joints you may not even consider exercisingstrengthen the wrist and increase finger dexterity is to
when you are hurting. To alleviate some of the paindo curls using a small dumbbell or weighted ball.
and stiffness you are feeling, low impact exercisesLeaning forward in a chair with your forearm resting
can be the best thing you can do.on your thigh palm up and the back of the hand
Exercising the muscles that cushion sore joints canhanging off your leg. Roll the weight out to your finger
lessen the pressure on the joints. Some of these soretips and then slowly curl with your fingers and then
joints include: the hips, shoulders, knees, andmake a fist around it as it curls into your palm. Do this
hands?wrists.10 times on each hand.
The most common cause of arthritis joint pain is--------------------------- Shoulder Joint Pain Exercise:
mal-alignment. A properly aligned joint with balanced· A great way to stabilize the shoulder joint is
muscle strength coming from opposing sides canby doing scapular protraction and retraction exercises.
reduce pain and support your activities that you enjoy.Standing with your arms extended at chest height,
What this means is that if you are strengthening theprotract the scapula by reaching the arms out farther
muscles in the thigh or front of the leg you also needaway drawing the shoulder blades apart. Retract the
to work the opposing group of hamstrings in the backscapula by drawing or sliding the shoulder blades
of the leg.together. Complete 8-12 repetetions of this exercise in
Pilates exercises are designed to stretch andeach direction.
strengthen muscles groups at the same time. What-------------------------- Joint Pain Exercise for the Knees:
this means is that the muscle groups that support yourEve's Lunge on the Pilates reformer is one of the best
spine, knees, hips, and shoulders will be equallyways I have found to stretch and strengthen the
balanced. This corrective practice will, in turn, causemuscles surrounding the knee joint. If this equipment is
them to move more efficiently with less wear andnot available for you try doing a non-impact exercise
tear, which equals less pain.such as leg extensions with a small soft ball.
Stronger Muscles = Less Pressure on Joints = LessPlace a small ball between your knees as you are
Pain!lying on your back. Extend your legs squeezing the ball
Some sample Pilates exercises to help relieve themore feeling your inner thighs working and your spine
arthritis joint pain that you are feeling:stretch flat into the mat. Bend your knees again to
------------------------ Joint Pain Exercise for the Hips:relax. Do this for 10-15 times.
· Pilates leg circles are a great exercise toIf you are looking for a qualified Pilates instructor in
stabilize the pelvis while lubricating the hip joint andyour area go to:
simultaneously stretching and strengthening thoseTips to begin any arthritis joint pain exercises:
muscles of the hip and upper leg.1. Start slowly - Begin with low repetitions (4-8 times)
Leg circles are done by lying on your back with oneand light weights (2-5 lbs).
leg extended out along the floor and the other can be2. Progress in small increments - after a week or two
extended almost to a 90 degree angle or modify bywith no pain and soreness increase reps or frequency
bending at the knee. Feel the femur or thigh boneby a couple of reps or minutes.
heavy in the hip socket and rotate in circles keeping3. Set goals you can achieve - If it's only exercising
the torso anchored into the mat. Do this 5-8 timesone day per week then start there.
each direction.4. Work in a pain free range of motion. No Pain - No
--------------------------- Wrist Joint Pain Exercise:Gain is not allowed here!