More than just a stiff joint or the occasional discomfort, millions of people worldwide suffer from arthritis, a chronic condition that makes daily tasks difficult. Physical therapy helps manage such chronic conditions by focusing on prevention and maintenance.

Arthritis Mobility Exercises For Physical Therapy

Low-impact cardiovascular exercises help maintain heart health and burn calories without aggravating joints. They include walking, a simple and effective way to stay mobile. To ease joint strain, try taking a stroll in a swimming pool. Stationary biking allows for smooth joint movement without impact. With swimming or water aerobics, the buoyancy in water reduces joint stress while enhancing motion and resistance.

Range-of-motion exercises stimulate circulation, keep joints lubricated and help reduce stiffness. They maintain and increase joint flexibility, helping to reduce stiffness and make daily tasks easier. For neck tilts and turns, gently tilt and turn the head from side-to-side and forward-to- backward. To perform shoulder rolls, make a circular motion with the shoulders moving forward and backward. For a wrist flex and extend, bend the wrist downward and then extend upward. While seated on a chair, slowly stretch the legs until they are straight, then lower them after holding. Perform these exercises daily, ideally during the morning, to loosen joints before activity.

Strengthening Exercises 

Strong muscles support and protect joints, reducing the burden they bear. Targeted workouts include resistance bands for gentle resistance on the arms and legs; wall push-ups (Stand at arm’s length from a wall and perform push-ups to build upper-body strength); seated leg lifts (While seated, lift one leg and hold for a few seconds to engage thigh muscles); and hand squeezes (To keep the hand grasp strong, use a soft ball or cloth. Aim for 2 to 3 days a week with at least a day of rest in-between.

Flexibility and Stretching

Stretching reduces muscle tension and improves overall range of motion. Examples include the hamstring stretch (Sit on a chair and stretch one leg out straight, reaching toward the toes); quadriceps stretch (While standing, hold an ankle behind the body to stretch the thigh); calf stretch (Place the hands on a wall and step back with one foot to stretch the calf); and finger and hand stretches (Spread fingers wide and then close into a fist repeatedly. Stretch each muscle group gently for 20 to 30 seconds and do not bounce during stretches.

Balance and Coordination Training

Arthritis can increase the risk of falls, so incorporating balance exercises is key for safety and confidence. Exercises to try include heel-to-toe walk (walk in a straight line, placing one foot directly in front of the other); one-leg stands (hold onto a chair for support and lift one foot slightly off the floor); and tai chi (this slow-motion exercise improves mindfulness, balance and stiffness). Practice balance exercises three to five times a week.

Aquatic therapy (hydrotherapy) offers full-body resistance and support while reducing joint stress. Muscle tension is reduced and circulation is enhanced by warm water, and reduced gravity means less pressure on weight-bearing joints. Exercises can include water walking, leg lifts or using foam dumbbells. Aquatic therapy is great for those with severe joint pain that struggle with land-based exercises.

Dr. Roman E. Finn is the owner of The Center for Integrative and Traditional Medicine, located at 22 Madison Ave., in Paramus. For appointments or more information, call 201-291-0401 or visit citm-drfinn.com.