About This Column
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.
Featured Article
It's all in the Hips (and Knees)
Jun 11, 2008
Getting up and down from a chair, picking things up off the floor, bending down to tie your shoe—they all require some degree of squatting. In fact, there are a lot of daily activities that involve bending and flexing at the hips and knees.
For many people with RA, squatting can be difficult, even if RA doesn't directly affect the joints in their legs. But squatting doesn't have to feel like a struggle. This week we're going to learn a simple exercise that can help make squatting a more manageable activity. It's designed to build strength and flexibility in your legs, hips, and rear, and it's called a wall squat. Be sure to check with your rheumatologist to see if this type of exercise is appropriate for you, especially if RA affects your neck and spine. And follow my instructions carefully, because squatting the wrong way can lead to discomfort in your lower back.
Wall Squat
While standing, place your back against the wall. Make sure that your entire back—from your tailbone up to your neck—is touching the wall
Pull your shoulders back so they also touch the wall
Straighten your legs and place your feet out in front of you, about 18 inches from the wall and hips' width apart
Gently squeeze the muscles in your stomach and your rear as you carefully and gradually slide your back down the wall
Keep your feet stationary and bend at the knees
Stop sliding when you reach your tension threshold, and never let your hips drop below the level of your knees
Hold for 10 seconds and slide back up the wall. As your legs grow stronger, work your way up to 20 seconds and eventually 1 minute
At first, this exercise may seem more difficult than others from previous articles because it engages a variety of muscles in your legs. But with practice, those muscles will strengthen, and activities like bending down to tie your shoe will feel a lot more routine.
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