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 Two
Arm Circles
Feb 24, 2010
Washing the car, cleaning the windows, polishing the furniture—these are all activities that can be particularly challenging for people living with RA. Why? They all require a circular range of motion that is often limited by the pain and stiffness of RA.
To improve your range of motion, I'm going to tell you about 2 basic arm exercises that came highly recommended to me by a friend of mine who's a rheumatologist. To perform these exercises, all you'll need is a tennis ball, a sturdy wall, and approval from your rheumatologist.
Remember to pay close attention to how you're feeling throughout the exercise, so that you don't overdo it. If you experience any pain, stop the exercise and consult your rheumatologist.
Front Wall Arm Circles
Stand facing a wall with a tennis ball in your right hand. Your body should be one arm's length away from the wall.
Stretch your right arm out in front of you and in line with your shoulder.
Open your hand and press the tennis ball against the wall with the palm of your hand.
Circle your arm clockwise from the shoulder, while keeping the tennis ball against the wall by rolling it with your palm. The circles you make should be about the size of a soccer ball (about 8 inches). Continue for a total of 10 rotations.
Reverse and circle counter-clockwise for another 10 rotations.
Repeat the entire exercise with your left arm.
Side Wall Arm Circles
Just as you did for the front wall arm circles exercise, stand one arm's length away from the wall. But this time turn your body so that your right side is facing the wall.
Lift your right arm up and out toward the wall, and press the tennis ball against the wall with the palm of your hand.
Circle your right arm clockwise from the shoulder for a total of 10 rotations. The circles you make should be about the size of a soccer ball (about 8 inches).
Reverse and circle counter-clockwise for another 10 rotations.
Turn your body so that your left side is facing the wall, and repeat steps 2-4 with your left hand.
This type of exercise demands a lot of control, and it may be difficult to keep the tennis ball against the wall without dropping it. Don't get discouraged if you don't get the hang of it right away. The challenge can be what makes this exercise a lot of fun and rewarding in the end!
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