Morning is the most difficult part of the day for many people with arthritis. Waking up with stiff or painful joints is a common complaint, especially when the weather is cold and wet. But, by stretching every day, you should wake up feeling more flexible and limber.
Some stretches can be done in bed, or after a shower to warm up your muscles and joints. It’s important to know that – while you should feel slight pulling sensation or discomfort while stretching – the stretch should never hurt.
Stretches for the arms, shoulders and neck:
These three basic stretches are designed to loosen the joints of your upper body. They should be gentle enough for everyone, including people who have had knee or hip surgery. If you have any concerns, always consult your doctor. You can do the first stretch in bed, but you’ll need to do the last two stretches while you’re standing.
- Serratus Punch: Lie flat on your back with your head on a pillow. Bend your knees if this feels better for your back. Raise both arms in the air, toward the ceiling with your palms facing each other. Keeping your head on the pillow and your arms straight, raise your shoulder blades off the bed, as if you’re trying to touch the ceiling. Hold this stretch for about 30 seconds and then slowly release. Repeat two to three times.
- Corner Stretch: This stretch can be done either in a corner or in an open doorway. Stand about 60cm away from the corner or doorway. Place your hands at shoulder height on either side of the wall or doorway. Bending your elbows, lean your body weight into the corner or open doorway. You should feel this stretch across the the front of your shoulders and chest. Hold this stretch for about 30 seconds and then slowly release. Repeat two to three times.
- Posterior shoulder and back stretch: Stand straight with both arms at your sides. Gently bring your right arm across your chest, keeping it straight. Take hold of your right elbow with your left hand and gently stretch your right arm across your body. You should feel this stretch in the upper arm and shoulder. Hold this stretch for about 30 seconds and then slowly release. Repeat with the left arm and then repeat two to three times on both sides.
Natural Arthritis and Joint Pain Treatment
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