Mobility Exercise For Arthritic Joints

Here’s how to improve your mobility in arthritic joints.

Both osteoarthritis and rheumatoid arthritis can limit range of motion in the joints and lead to decreased function. A physical therapy programme is a safe and an effective way to reduce pain and stiffness, and maximize joint function by helping maintain and even improve range of motion.

The range-of-motion exercises below are representative of those prescribed by physical therapists at Johns Hopkins Hospital. Speak to your doctor or a physical therapist before trying them.

For best results, perform the exercises two or three times a day, and begin with three repetitions. If the exercise calls for switching sides, one repetition includes doing the exercise on both sides.

All the exercises should be performed in a controlled, gentle manner. Your joints may feel stiff or achy during the exercises, but you should not experience any pain afterward. As long as the exercise doesn’t worsen your pain, you can progressively add additional repetitions, building up to 10.

Shoulder Sweep

Stand with your back against a wall. Flatten yo lower back against the wall by tightening your abdominal muscles. 

With your elbows straight, raise both your arms out to your sides.