Range Of Motion Flexibility Exercises For Joint Pain Management

If you suffer from joint pain, you should consider performing range-of-motion exercises. You can stretch your joints while doing these exercises, while keeping the impact to a minimum. Before you attempt range-of-motion exercises, consult your doctor if you have a joint injury.

Stretching While Moving

Stretching while moving is a great way to manage joint pain and help prevent flareups. It also helps to improve joint flexibility. The key is to keep the stretches slow and gentle, and to be aware of the range of motion you are working in. You risk straining a muscle, or tearing a ligament if you stretch too hard.

Warming up your muscles before you begin a stretch is the best way to get started. Try squeezing a sponge or hand towel that has been rolled up. Hold the squeeze for about 5 seconds, then repeat 10 to 15 times. Another effective exercise is to stretch your fingers by wrapping a rubber band around all five fingers below your fingertips. You should hold each stretch for about five seconds and repeat the exercise for as long as you feel comfortable.

Gentle stretches are great to relieve joint stiffness and get blood flowing to the joints. You can perform gentle stretches while sitting or lying down. There are general guidelines for how many repetitions you should do, but the number of sets and repetitions should be determined by your level of physical ability. If you feel pain while stretching, stop and rest.

Low-Impact Workouts Help Keep Impact Low

Low-impact aerobic exercise can be a great way to strengthen your body, and relieve joint pain. Walking, biking, swimming and elliptical are all low-impact activities. The safest exercise routine for your joints is 150 minutes of moderate exercise per week. Avoid over-exertion whenever possible.

Walking is one of the easiest ways to move your body with minimal impact on your joints. Start with a 30-minute walk each day and increase your time. Swimming is another great low-impact exercise, as the water provides resistance, which can help tone muscles and reduce pressure on joints. Swimming is a great way for you to improve your cardiovascular health and maintain your joint health.

Low-impact aerobic exercise can be done on a stationary bike. Start with ten minutes per day, and then increase your time. You can also ride a bicycle outside. Regardless of the low-impact exercise you choose, consult with your doctor or physical therapist to ensure that you are cleared to exercise.

Managing Joint Pain With Range-Of-Motion Exercises

Range-of-motion flexibility can be used to reduce joint pain and improve joint flexibility. These exercises are best performed on a gentle level to avoid aggravating joint pain. Before you begin range-of-motion exercises, consult your doctor if you have any joint pain.

For people with arthritis, range-of-motion exercises may help ease stiffness and pain in the joints. This exercise can also reduce stiffness from sitting. Try to perform ten repetitions of this exercise. This exercise is effective for joint pain associated with arthritis, as it restores the normal range of motion to the joint.

Although it is important to start with small movements, you should continue doing them at least three times per day. Do not overdo any exercise. If you feel pain during an exercise, stop immediately. Some discomfort is normal for a new exerciser, but it shouldn’t be sharp. If you’re new to exercising, you should consult with your doctor before beginning a new routine.

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