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
Loosen Up
Sep 10, 2008
Remember the last time your joints felt really stiff? I'm sure the last thing you wanted to do was exercise. Just the thought of it probably made you cringe. Well, think again. Exercise is actually one of the best things you can do to help reduce joint stiffness. I'm not talking about anything intensive like running laps or lifting weights. I'm talking about the topic of this week's article: stretching exercises.
Stretching exercises (also called flexibility or range-of-motion exercises) are primarily intended to “loosen up” your joints and the surrounding muscles and tendons that support them. Often thought of as a warm-up for other types of exercise, stretching can also help you:
Relax and release tension from your body
Prevent sprains, strains, and other injuries
Increase and maintain your range of motion
Reduce stiffness from your RA
Get out of bed and stay loose throughout the day
Where to begin
Stretches can be done almost anywhere with adequate space—at home, at work, in the car—in almost any body position—while standing, sitting, or lying down. As a starting point, I recommend that you begin each day with 5 minutes of gentle stretches in bed and comfortably work your way up to 15 minutes. (For some recommendations on bed stretches, visit the Exercises Designed for RA page on this site.) Then take a hot shower and allow the soothing water to enhance the effects of the stretches. While you're there, add a few shoulder rolls, some neck stretches, and then put your hands on the wall, rail, or towel bar and arch your back like a cat. By the time you towel off, you should feel loose as a goose.
Be sure to talk with your rheumatologist about what types of stretching exercises are best for you. He or she may have some tips or suggestions that can help you get the most out of your workouts.
Managing Pain and Stress
