For those with rheumatoid arthritis (RA), strength training, low-impact aerobic exercises and stretching
can help build muscle; prevent stiff joints; improve endurance; and benefit the heart, bones and mood. A few examples of exercises include:
Yoga
Who it’s good for: Almost everyone can benefit, even people with tender, swollen joints. Yoga offers two great benefits for those living with RA. Yoga and other deep-relaxation techniques will help reduce joint inflammation while promoting a healthy immune system. Another perk is that gentle stretching is a great way to maintain movement and mobility.
Pilates
Who it’s good for: RA patients that want stronger muscles. Pilates strengthens muscles and stabilizes joints. The “shoulder bridge” is a good place to start, and is done by lying on your back with knees bent and arms along each side of your body. Contract the abdominals and lift the pelvis as you exhale through pursed lips. Be careful not to arch your back or over flex your knees. Inhale through the nose and hold the position. Exhale to lower your pelvis back to the ground, and repeat the exercise
Tai Chi
Who it’s good for: People looking for a low-impact exercise. Sun-style (pronounced SOON-style) tai chi reduces pain, improves mobility and strengthens the body through slow movements. In general, don’t practice tai chi longer than the amount of time you can walk comfortably.
Source: Dr. Nakul Karkare is an orthopedic surgeon highly specialized in limb reconstruction and joint replacement surgery. Contact him at 212-951-0182 or find out more about him at NewYorkHipKnee.com.
