Exercises for Rheumatoid Arthritis Patients
Exercises for Rheumatoid Arthritis Patients
1.Joint Exercises
1.1 Finger Joints
Grip Strength Exercise: Use a compressible ball or finger grip exerciser, gently squeeze the object and hold for a few seconds, then release. Gradually increase the intensity and duration.
Finger Stretch: Place your palm flat on the table, gently stretch each finger apart as far as possible. Hold for a few seconds, then relax. Repeat several times.
1.2 Wrist Joints
Hold your palm facing up and use the other hand to gently stretch the wrist downward, pointing fingers towards the ground. Hold for a few seconds, then relax.
1.3 Elbow Joints
Palm facing up, straighten the arm, and repeat bending and straightening.
1.4 Shoulder Joints
Sit or stand straight, place hands on thighs, slowly rotate shoulders in circles around the head. Gradually increase the rotation's amplitude and speed.
1.5 Ankle Joints
Sit with feet off the ground, repeatedly flex and extend ankles, and rotate them inward and outward in circles. Try to reach the maximum range of motion each time.
2.Aerobic Exercises
2.1 Brisk Walking: Engage in 30 minutes of brisk walking daily, gradually increasing speed and duration.
2.2 Swimming: Choose low-impact water exercises like walking in water or water aerobics, 2-3 times a week for 30 minutes each session.
2.3 Cycling: Select flat terrains for cycling, control speed and resistance, gradually increasing time and distance.
3.Flexibility Training
3.1 Yoga: Practice suitable yoga poses, focusing on stretching and relaxing stressed muscles, improving joint flexibility and balance. 2-3 times a week, 15-30 minutes each session.
3.2 Stretching Exercises: Perform full-body stretches, including neck, shoulders, arms, back, hips, knees, and ankles. Stretch each area for 10-15 seconds several times a day.
