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.
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 back, hips and knees:
These three basic stretches are designed to loosen your back, hip and knee joints. 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 these stretches in bed, or lying on the floor.
- Hamstring Stretch: Lie on your back with your left knee bent and your left foot flat on the bed. Bend your right knee and place your hands behind your right thigh. Lift your right leg into the air and straighten it as much as you can, using your hands to gently pull your leg toward your chest. Hold for about 30 seconds and then slowly release. You should feel the stretch in your lower back and the back of your leg. Repeat this stretch on the left leg and then repeat two to three times on both sides.
- Single Knee to Chest Stretch: Lie on your back and bend both knees. Your feet should be flat on the bed. Take hold of your right knee with both hands and gently pull the knee towards your chest. You should feel a stretch in the back of your leg and lower back. Hold for about 30 seconds and then slowly release. Repeat this same stretch with the left knee and then repeat two to three times on both sides.
- Piriformis Stretch: Lie on your back with both knees bent and your feet flat on the bed. Cross your right ankle on top of your left knee. Wrap your hands behind your left knee and gently pull your knee towards your chest. You should feel a stretch in the back of your right leg. Hold this stretch for about 30 seconds and then slowly release. Change sides and repeat this stretch with your left leg cross on top of your right knee. Repeat two or three times on both sides.
Natural Arthritis and Joint Pain Treatment
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- Stimulating chondrocyte proliferation in the presence of inflammation.
- Reducing the inflammatory mediators responsible for the cycle of joint inflammation and degradation; amd
- Increasing chondrocyte viability by providing the full range of naturally occurring GAGs and Omega-3 fatty acids essential for the production of cartilage.
Epiitalis also reduces pain and inflammation in affected joints by reducing the central mediators prostaglandin E2 (PGE2) and nitric oxide (NO).
Epiitalis is one of the key active ingredients in our joint health formula, Osteo-Restore. Osteo-Restore is intended for anyone with stiff or athritic joints, and people involved in high-impact sports. It has been shown to improve mobility by addressing the cause and symptoms of joint pain and stiffness.
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