Simple Stretches for Arthritis Sufferers

Not long ago, a study from the Centers for Disease Control and Prevention reported that about one in three of us suffer from arthritis. One in three! The good news is that doctors are discovering new treatments all the time—and I’m not necessarily talking about new drugs or procedures. Some of the most effective treatments for decreasing pain and protecting your joints involve exercise and stretches that you can do anywhere.

Strive to stretch for 20 minutes each day, focusing on your shoulders, ankles, knees, and fingers. Use gentle, slow movements, and for each stretch, try to hold at maximum extension for at least 20 seconds. Then after your stretching routine, try this super simple relaxation technique for pain relief:

1.   Lie on your back on an exercise mat or blanket with your knees bent and your feet flat on the floor. Your feet should be about hip-width apart and about 1 foot from your hips.

2.   Keeping your shoulders on the floor, lift your head a bit by resting it on a pillow, and close your eyes.

3.   Rest your hands on your ribs, with your elbows out to the sides.

4.   As you lie on the floor, focus on your neck and lower back, thinking of them as becoming softer and softer.

5.   Concentrate on breathing deeply, and imagine yourself in a beautiful, pain-free setting.

6.   Take as much time as you need, and don’t open your eyes until you have reached a state of calm.

 

Make this part of your bedtime routine, too—it’ll help you wind down before climbing under the covers.

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