11 simple and exercise effective stretching for Arthritis

Arthritis is the result of bone degeneration which usually occurs due to aging. The arthritis sufferers experience intense pain, inflammation or swelling in joints such as ankles, knees, wrists, shoulders, etc.


The most common type of arthritis is rheumatoid arthritis and osteoarthritis. Arthritis makes your movements restricted due to the stiffness and pain in joints. The real cause of arthritis can’t be established. It may be the lack of sufficient physical activity, obesity or lack of proper nutrition. In most people, it occurs after the age of 50 and women are more at risk of arthritis than men especially after they reach menopause.

Unfortunately, arthritis could not be cured by medication alone. Relieving pain medication can give you temporary relief, but their excessive use can lead to serious side effects. Arthritis can be effectively managed by combining exercise and a healthy diet. It is a chronic disease and you must be patient and persistent with your routine in order to lead a comfortable life.

You must follow a series of exercises including stretching to improve flexibility, strengthening exercises to tone your bones and muscles and aerobics to increase your endurance. Consult your doctor before beginning any type of exercise to avoid injury or side effects.

You should start with light exercises to relax and provide flexibility in your body. Stretching exercises help relieve stiffness in the body and heats it for more intense training. The daily practice of these exercises will help you easily and comfortably perform your daily tasks.

Stretching Exercises for Arthritis

These exercises target different joints in your body to help relieve pain.

For anchors

Sit on a mat comfortable with your legs positioned directly in front of you. Place your hands on the sides. Turn your feet clock ankles clockwise and counterclockwise wise to 5 times on each side.

Ankle To toes

Press the toes of your feet forward and back 10 times. Your heel should not be ground motion. Relax. Sitting in the same position Press both feet forward as far as you can for 5 seconds. Bring them and bend them to you for 5 seconds. Relax and repeat 5 times. This exercise is beneficial for pain in the ankles and knees.


In the seated position with legs stretched in front of you. Contract your knees inside for 5 seconds and then release contract. Repeat this process 10 times. Exercise strengthens the muscles of the knees and protects against injury. It also lubricates the muscles and helps reduce friction.

For hips and knees

While sitting, bend your right leg and place the foot on the left thigh. Keep your right foot with your left hand and place your right hand below the right knee. Now lift your right knee and try to get him to touch your chest and press down to the ground. Do this for 5 times and repeat with the other leg.

Butterfly For hips and legs

While seated, bring your feet close to the inner thighs. Hold your toes with your hands and move both up and down lap like a butterfly. You can turn it up to 100 times from 20. This is an effective exercise to strengthen the hip joints and also will reduce the extra fat from the area.

Wrist and fingers

Stand straight with your legs crossed. Stretch your arms in front of you with open and outstretched palms. Bend your fingers to form an open half-fist. Hold to the count of 5, stretch and repeat 10 times.

For pain in the wrists

Close your hands into a fist and bring them together. Turn your fists in the clockwise and anti clockwise 10 times each side. This is a good way to improve flexibility in the wrists. This exercise also gives relief from neck pain.

For shoulders

Close your hands into a fist and place them on the shoulders. Bring your elbows in front of you and bring them together. Now move your arms in circular clockwise motion and direction counterclockwise. Do 3-5 rounds of this exercise to get relief from your shoulder pain. Stretch while standing helps improve the flexibility of the body as a whole. Yoga offers some great poses to stretch the muscles that help improve mobility.