Don’t let arthritis stand in your way. In this second part of How to get Fit With Arthritis you’re given a step by step exercise program that’s safe and effective to do with your arthritis symptoms. In fact, it may reduce your pain and stiffness, giving you the best quality of life you deserve.

This time sensitive exercise program lasts 10 minutes and follows all of the great tips given in part 1.

• Low impact
• Functional
• Stretching
• Short bouts of exercise movement

 

Exercise routine 1: (10 minutes)

 

Exaggerated walk in place 1 minute:

 

 

• Feet shoulder width apart
•  March in place by bending one knee as high as you can followed by the other.
•  Keep your torso tall
•  Continue 1 minute

 

 

Standing row 10-15 repetitions

• Feet shoulder width apart
• Arms stretched out in front of you (holding band is optional)
• Squeeze your shoulder blades back as arms glide along your side
• Bring arms forward again.
• Repeat

 

 

 

 

 

 

Side shuffle side to side: 1 minute

• Legs shoulder width apart
• Bend your knees slightly.
• Shuffle your right foot to the right
• Left foot follows to the right.
• Then with your left foot shuffle one step left and right foot follows.
• Continue 1 minute

 

 

 

 

 

Side bend with arm raise progression: 10-15 each side

•  Stand tall, with stomach slightly contracted.
• Keep your tummy engaged as you slowly tip to one side.
• Hold for two seconds as you focus on lengthening the spine.
• Your torso turns into the letter C.
• Advanced progression: raise both arms overhead as you bend to the side. Keep length in your torso

 

 

 

Toe tap on towel 1 minute:

• Place a towel one foot in front of your body
• Stand in front of it with your feet shoulder width apart
• Tap the ball of your foot in the center of the towel
• Tap the opposite foot on the towel
• Continue 1 minute

 

 

 

Seated leg extension 10-15

•          Sit on the edge of your couch, a chair or a bench.
• Legs bent in a 90 degree angle
• Sit up straight and engage your tummy muscles
• Extend both legs straight. Keep a slight bend in the knee
• Keep your torso straight as legs lift.
• Option: lift one leg at a time if you feel you’re leaning back

 

 

 

 

Crunchless twist 1 minute:

• Begin with your feet shoulder width apart
• Hands behind your head and elbows pointed out
• Twist your torso to the right
• Then crunch down ad you simultaneously bend and raise your left leg
• Your right elbow tries to reach the left knee
• Come back to start position.
• Do the other side
• Repeat 1 minute

 

 

 

 

Calf stretch: 10 seconds

•  Place left leg one foot in front of right leg
• Back foot faces forward
•  Bend the back knee and hold
•  Repeat on other side
•  Do 3 times on each side

 

 

 

Forward fold stretch: 10 seconds

• Legs shoulder width apart
• Inhale as you raise your arms overhead
• Exhale as you fold from the hips
• Place your hands on your knees, hips or shins and straighten the back
• Hold for 10 seconds
• Then bend the knees and inhale your arms overhead and repeat exercise
• Do 6 times

 

 

 

 

Towel behind body stretch: 10 seconds

• Sit upright on the edge of a chair
• Hold a towel above your head with your right hand
• Place your left hand behind your back, palm faces out.
• Grab the towel with your left hand
• Inch both hands towards each other using the towel to increase the stretch.
• When you cannot inch hands closer to each other hold for 10 seconds.

 

 

 

 

 

 

pictures courtesy of:

• Side squat: theenlightenedtable.com
• Side Bend: Carle Spine Institute
• Toe Taps: ahappylass
• Seated leg extensions: orthowilmington.com
• The Crunchless Twist: pinterest
• calf stretch: Bodyandsoul.com
• Forward fold: Brigid dineen
• Seated towel stretch: www.stretching-exercises-guide.com
• shoulder squeeze row: arthritisselfmanagement