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Wellness Weekly Column
by Manette LaChance | RISE Fitness and Wellness Expert
> Manette's bio
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Articles by Topic
Make Writing Holiday Greetings Easier on Your Joints
Dec 16, 2009
‘Tis the Season to Shop With Less Stress
Dec 2, 2009
Osteoporosis in People With RA: Are You at Risk?
Jul 29, 2009
Planning a Safe and Enjoyable Walk
May 27, 2009
Walking in Your Comfort Zone
May 20, 2009
Fly Away—In Spite of RA
May 6, 2009
Adopt a Dog and Take a Bite Out of RA
Apr 29, 2009
Keep Your Garden Growing
Apr 22, 2009
Enjoying Life's Little Pleasures
Apr 8, 2009
Harnessing the Power of Positive Thinking
Apr 1, 2009
Tips For Sleeping Tight
Mar 25, 2009
Making Grocery Shopping Easier
Mar 11, 2009
Making RA a Better Dining Companion
Feb 25, 2009
Do Your Feet a Favor
Jun 4, 2008
Watch Your Step!
May 21, 2008
Balancing Act:
Apr 30, 2008
Give Yourself a Break
Apr 23, 2008
If the Shoe Fits...
Apr 9, 2008
The Importance of Good Posture
Feb 13, 2008
Tracking Your RA
Nov 21, 2007
Listening to Your Body
Nov 4, 2007
Arm Exercises: Part One
Feb 10, 2010
Let's Go Shopping for Antioxidants!
Jan 20, 2010
Antioxidants May Actually Benefit People With RA
Jan 6, 2010
A Thanksgiving Dinner You Can Truly Be Thankful For
Nov 18, 2009
Anemia & RA Part 2: Diagnosis and Treatment
Nov 4, 2009
Anemia & RA Part 1: An overview
Oct 21, 2009
Feet First: Pool Exercises for Your Lower Body
Oct 7, 2009
Making Waves: Arm Exercises for the Pool
Sep 30, 2009
Stop and Smell the Roses—Literally
Sep 23, 2009
Why Vitamin D Is Key
Aug 26, 2009
Putting Food on the Table in the Face of RA
Jul 22, 2009
It's All in the Wrists, Hands, and Forearms
Jul 15, 2009
Take a Dip Into a Healthy Routine:
Jun 17, 2009
Step it up a Notch:
Jun 10, 2009
Hey, Loosen Up!
Jun 3, 2009
Get the Exercise You Need With a Few Simple Steps
May 13, 2009
Exercising in the Kitchen
Mar 4, 2009
Adding Good Bacteria to Your Diet
Feb 18, 2009
What Good Bacteria Could Do for You
Feb 11, 2009
Good and Bad Fats: Part 2
Jan 7, 2009
Good and Bad Fats: Part 1
Dec 24, 2008
Warming Up Your Hands for the Holidays
Nov 19, 2008
To Rake or Not To Rake?
Oct 24, 2008
Loosen Up
Sep 10, 2008
Aerobic Exercise: Spandex Optional
Aug 27, 2008
Strength Training
Jul 30, 2008
Eat. Sleep. Exercise.
Jul 23, 2008
It's all in the Hips (and Knees)
Jun 11, 2008
My Favorite Foot & Ankle Exercises
May 28, 2008
Fitting Exercise into Your Day
Apr 16, 2008
Your RA and Your Diet
Jan 9, 2008
Ahhh, Aromatherapy
Aug 12, 2009
Yin, Yang, & Your RA
Sep 24, 2008
Heating Packs vs Frozen Peas
Jun 18, 2008
Tension Release Meditation
Jan 23, 2008
3 Simple Steps to Relaxation
Jan 16, 2008
Considering Complementary and Alternative Therapies: Part 5
Jan 2, 2008
Considering Complementary and Alternative Therapies: Part 4
Dec 19, 2007
Considering Complementary and Alternative Therapies: Part 3
Dec 12, 2007
Considering Complementary and Alternative Therapies: Part 2
Dec 5, 2007
Considering Complementary and Alternative Therapies: Part 1
Nov 28, 2007
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Articles by Date
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Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Arm Exercises: Part One
Arm Raises
Feb 10, 2010
 It's been a little while since we last talked about exercise tips, so let's get back into the swing of things. In the next 3 articles, I'd like to introduce you to a series of arm exercises that are designed to help decrease stiffness and increase range of motion. The first type of exercise is called arm raises, and it may be performed while sitting, standing, or lying down. Let's start with one arm at a time, and then move on to both.
Be sure to talk with your rheumatologist first to see if these exercises are appropriate for you. He or she may have some more specific advice based on your personal health. It's also important to pay close attention to how you're feeling throughout each exercise, so that you don't overdo it. If you experience any pain, stop the exercise and consult your rheumatologist.
Single Arm Raises - Begin with both arms down at your sides, your hands facing behind you, and your fingertips extended. Remember to keep your arms straight throughout this exercise.
- Breathe in to prepare. As you exhale, lengthen and reach your right arm straight out in front of you and up toward your ear, while keeping your shoulder blades level. Raise your arm out in front of you until it reaches straight above your head. You should feel a stretching sensation in your shoulder and upper arm. If you feel any pain as you raise your arm, do not raise it any higher, and take note of where you stopped for the next repetition.
- Extend your arm and reach out with your fingertips. Then inhale and slowly lower your arm back down to your side.
- Repeat steps 2 and 3 with your left arm.
- Continue alternating between your right and left arms for a total of 10 repetitions on each side.
Double Arm Raises - Repeat step 1 from the single arm raises.
- Breathe in to prepare, and as you exhale, raise both arms out in front of you until they reach straight above your head. You should feel a stretching sensation in your shoulders and upper arms. If you feel any pain as you raise your arms, do not raise them any higher, and take note of where you stopped for the next repetition.
- Extend your arms and reach out with your fingertips. Then inhale and lower both arms back down to your sides.
- Repeat the first 3 steps 5 times.
When trying these arm raises, you may notice that one shoulder feels tighter than the other. This is normal. But the more you practice, the more you'll notice the tighter side loosen up. Eventually, the 2 sides will likely even themselves out. Just take it slow and don't overdo it. A little patience and persistence can go a long way toward increasing your range of motion.
Tune in next time for part 2 of our arm exercise series: arm circles.
RISE is brought to you by the makers of Rituxan® (rituximab).
To learn about Rituxan, visit www.Rituxan.com.
WHAT IS RITUXAN?
Rituxan is a prescription medicine used in adults with another medicine called methotrexate to reduce the signs and symptoms of moderately to severely active rheumatoid arthritis (RA) after at least one other medicine called a tumor necrosis factor (TNF) antagonist has been used and did not work well.
People with serious infections should not receive Rituxan.
IMPORTANT SAFETY INFORMATION
Rituxan has been associated with infusion reactions, tumor lysis syndrome, severe skin reactions, and serious infections, including progressive multifocal leukoencephalopathy (PML). Common side effects include infections and infusion reactions.
For more information, please see the full Prescribing Information, including Medication Guide.
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Managing Pain And Stress
