11 Exercises for Rheumatoid Arthritis
Medically Reviewed By William C. Lloyd III, MD, FACS
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11 Exercises for Rheumatoid ArthritisRheumatoid arthritis (RA) is an autoimmune disorder causing inflammation of the joints. Patients suffering from RA often complain of joint pain and swelling. This type of arthritis can lead to bone erosion, joint deformity, and relatively loose ligaments. Experts say conditions like osteoporosis can become an issue with RA due to steroid treatments and bone degeneration. When coping with RA, it’s important to develop muscle strength and flexibility to provide efficient shock absorption to the bones and to help the ligaments keep joints stabilized. Add these exercises to your wellness routine. -
Gentle Weight-Bearing ExercisesGentle weight-bearing exercises can help build bone and address joint stability. Walking is one suggested activity. Other weight-bearing exercises like the All Fours Heel Slide” are a good way to help develop strength. To do the heel slide, get onto “all fours.” Draw your bellow button in towards your spine. Don’t hold your breath. Slide your right leg back, keeping your foot on the ground and keeping your hips level. Be careful not to arch your back. Alternate legs. Do 2-3 sets of 10 repetitions.
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Range of Motion ExercisesIt’s important to maintain joint range of motion (ROM) when living with RA.
Experts suggest to help counter joint stiffness, perform ROM exercises in a pain free range. As you gain more flexibility you will be able to go further, but don’t push too aggressively as this can irritate your joint. To address stiff shoulders try the wand exercise. Lie on your back holding a long wooden kitchen spoon in both hands. Bend your knees. Slowly move your arms overhead holding onto the spoon. Then move the spoon back down to your lap being careful to stay below your pain level. Do 2 sets of 10 repetitions. -
Core Muscle StrengtheningThe stomach, low back, and chest muscles are part of a group called the core. Exercises focusing on the core that maintain a neutral (not too arched, not too flat) spine are typically recommended for RA patients. Marching is also an easy exercise to strengthen your core muscles. Lie on your back with your knees bent. Keep your back flat, your hips level. Keeping your knees bent, lift one knee up to hip level forming a 90 degree angle at the hips. Alternate legs. Do 2 sets of 10 repetitions.
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Isometrics ExercisesIsometric exercise is another way to address muscle weakness and joint instability. Isometrics involve contracting the muscle without the joint actually moving. To promote shoulder stability, try performing isometrics to the shoulders. Begin by bending your elbows at a 90 degree angle with your shoulder blades pushed back. Then stand in a doorway with the back of your hand/forearm against the doorframe. Push to turn your hands away from your body. Hold for 5 seconds and do 5 repetitions. Then perform the exercise in the opposite direction pushing to turn your hand/forearm in towards your body. Hold for 5 seconds and do 5 repetitions.
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Gentle StretchesStretching can improve joint motion and stiffness. Talk to your physical therapist about which specific muscles need to be stretched in order to avoid overstretching a joint or one that is at risk of slipping out of proper alignment. To help improve posture, try the Pectoral Stretch. Stand in a doorway arms just below shoulder height with one leg forward. Your hands are resting on doorframe LIGHTLY. While keeping your ribcage over your pelvis lean your trunk into the doorway lunging onto the front foot. You should feel stretch across your chest. Hold stretch for 30 seconds then switch the forward leg and repeat exercise.
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Arch SupportPainful feet due to rheumatoid arthritis can contribute to faulty compensations as you walk. This can then place strain on your knees and hips. Performing Arch Lifts can help strengthen the muscles that support the bones in your feet. Place your bare feet on top of a towel on the floor. Keep your toes facing forward and your heels on the floor. Lift the arch of your foot while trying to scrunch towel with your toes. Hold your toes in this scrunching position for 10 seconds. Do 10 repetitions.
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Leg RaisesLeg raises are a great way to strengthen your thigh muscles like your quadriceps. If you’re using ankle weights to strengthen your legs, consider placing them above your knee around your thigh. This provides resistance and avoids straining a knee which may be compromised due to RA symptoms. Try doing a series of Straight Leg Raises. Start by lying on your back with one knee bent and the other leg straight. Keep your back flat. Lift one leg up to the level of the other knee then SLOWLY lower it down to ground. Do 2-3 sets of 10 repetitions.
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Finger StrengtheningRheumatoid arthritis frequently affects the smaller joints of the body like your fingers. When living with RA, it’s important to strengthen and maintain range of motion in your hands. One way to do this and help gain range in your fingers is to perform the Finger Claw exercise. Place each finger onto a coin on a table. While pressing slightly onto the coins bend your fingers SLOWLY. Now extend them fully feeling a stretch. Do 2 – 3 sets of 10 repetitions.
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Wrist CurlsMany patients with rheumatoid arthritis complain of tight sore forearm muscles. Strengthening these muscles can help perform daily chores like typing as well as help maintain motion of your elbow and wrists. Try Wrist Curls. Sit at your desk with your right forearm on the table. Position your right wrist hanging over the edge, palm facing down. Holding a light weight dumbbell (1-2 pounds), slowly lift your wrist up and down. Then turn your palm up and again lift your wrist up and down. Do 2-3 sets of 10 repetitions.
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Glute StrengtheningWhen the buttock and hip muscles are weak, they can’t efficiently control the motion of your thigh bone. The knee may look out of alignment with the rest of your body as if it is “rolling in.” This can overload your hip and knee joints that may already be irritated in patients with RA. An exercise to strengthen one of the buttock muscles is the Side Lying Lift. Lie on your side with hips and legs stacked in line with shoulders. Lift your top leg up without letting it come forward then SLOWLY lower it down. Do 2-3 sets of 10 repetitions.
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Yoga, Tai Chi and Qi GongReports suggest taking classes that address balance, strength and flexibility such as yoga, Tai Chi and Qi Gong may be beneficial. These practices may also help reduce stress which can come with managing a chronic disease. Remember to always check with your physician before beginning any exercise program. And if you’re coping with rheumatoid arthritis, discuss with your doctor or physical therapist whether or not you need a brace to provide support while exercising.
11 Exercises for Rheumatoid Arthritis
