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
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.
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