Exercise program for people with arthritis
This is the last of a three part series all about arthritis and exercise. There are over 100 types of arthritis so all of these exercises may not be right for you. Listen to your body, if you experience sharp pain when doing the exercise then stop. If you have questions call Vintage Fitness (416) 951-7978 and talk to one of our 50+ experts in 50+ fitness.
Warm-up:
- Gentle march for 2 minutes
- Side steps for 2 minutes
- Stair climb for 2 minutes
- Small squat 15 times (just to warm the knees up-just a slight bend in the knees)
Range of Motion Exercises:
Shoulder mobility
Benefits of the exercise:
- Improves circulation and reduces stiffness in the shoulder
Tips:
- Let your shoulder that is moving relax
- Keep your shoulders away from your ears
- Only move in a range that is comfortable for your shoulder
How many should I do?
- 10 circles on either side
Neck Mobility
Benefits of the exercise:
Improves posture and reduces stiffness and pain in the neck
Tips:
- Circle the head slowly around
- Keep your shoulders relaxed
- Hold for a few seconds in tight spots
How many should I do?
- 5 circles on either side
Muscle Strengthening:
Squat
Tips:
- To make this harder use hand weights or squat slower
- Stand tall and look forward
How many should I do?:
- 10-15
Video:
Bridge
Benefits of the exercise:
This is a great exercise to strength the muscles of your gluts (buttocks) and eases pain in the lower back.
Tips:
- Keep your feet close enough into your bum that you can graze your hands on the back of your shoes
- Lift your hips to knee height
How many should I do?:
- Try 10-12
Video:
Aerobic Exercise
Stair Climb
Tips:
- Go at a pace that you would rate 6 or 7 out of 10 (exertion scale)
- Stand tall and look forward
How long?:
- 2 minutes
Video:
If you have questions about exercise and arthritis or live in the Greater Toronto Area and would like a personal trainer to work with you drop me a note erin@vintagefitness.ca.
Good Luck!
Erin
Vintage Fitness
Vintage Fitness is an in home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.
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