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.
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Making Waves: Arm Exercises for the Pool
Sep 30, 2009
Maintaining an active lifestyle can be challenging at times for people with RA. But there are certain low-impact activities that can help your body get the exercise it needs. Take pool exercises, for example. The gentle resistance of the water can help improve your strength and flexibility without putting too much strain on your joints. In fact, the water may even reduce some of the stiffness in your joints and help soothe your aches and pains.
To help you get started, I'd like to share 3 basic arm exercises with you. Just remember to always be mindful of your body, don't over exert yourself, and ask your rheumatologist for his or her advice.
To prepare:
Enter at the shallow end of the pool, and sit on a seat or step if possible (otherwise remain standing)
Submerge your chest under the water and hold a straight posture
Pull your stomach muscles inward and relax your shoulders
Take slow, deep breaths for 30 seconds
Arm circles
Stretch both arms straight out in front of you. Keep them at shoulder height with your palms facing down
Slowly and gently rotate your arms away from one another. Your right arm should rotate clockwise, your left arm counterclockwise
Complete 10 full circles with both arms
Reverse the motion and rotate your arms toward one another 10 times
Straight paddle arms
Begin with your arms resting by your sides, and your palms faced behind you
Lift your right arm straight out in front of you (or as far as you comfortably can) and hold it at shoulder height. At the same time, extend your left arm straight back behind you
Now switch and raise your left arm straight up in front of you, your right arm behind you
Alternate back and forth 20 times in a fluid motion
Lateral side arms
Begin with your arms down by your sides, palms faced inward toward your body and your thumbs pointing forward
Slowly raise both arms away from your sides so that your body forms a T shape
Return your arms back the starting position
Continue lifting and dropping your arms in this manner 20 times
As you may have noticed, these arm exercises are focused on conditioning the upper body. Next week, we'll continue in the pool with some leg exercises so that you'll have the makings of a full-body workout. Remember, the important thing is to stay active without harming your joints.
Managing Pain and Stress
