Stretching Exercises for Arthritis

If your joints are aching from arthritis, you may think you need a pain reliever, steroid shot, or even surgery. But there’s something easy and effective you can try first: Stretching.

It may not sound like strong medicine, but the simple act of stretching can be a power move against a joint condition that affects 32 million people in the U.S.

“Stretching does a lot to counter the symptoms of arthritis, which include pain, stiffness, and loss of mobility,” said Theresa Barry, a physical therapist and the knee rehabilitation coordinator for UR Medicine’s Department of Orthopaedics & Physical Performance.

Stretching improves:

• flexibility
• range of motion
• blood flow
  
  

There are more than 100 types of arthritis, but osteoarthritis—which wears away the cartilage that cushions joints—is the most common and often referred to simply as “arthritis.” While it can affect any joint in the body, it typically occurs in the hips, knees, spine, or hands.

As joint cartilage thins, even everyday tasks like climbing stairs or getting into the car can trigger pain. And as movement becomes painful, many people become less active, which reduces their overall strength and fitness.

How Does Exercise Reduce Arthritis Pain?

Stretches and Exercises for Arthritis Pain

If you have arthritis, Barry recommends a personalized workup from a physical therapist before embarking on stretching and exercise programs.

Yoga for Arthritis

Yoga is another good option, with a variety of benefits. Yoga can:

• strengthen muscles
• stretch muscles and joints
• build balance
• create a sense of well-being
  
  

“Yoga is great if you have the mobility, strength, and balance to practice it, but not everyone has those,” Barry said. “Other options are chair yoga, where you do the poses from a seated position, or more gentle forms of the practice.”

There are many different types of yoga, so choose what’s best for your physical ability and experience level. You may need to modify the poses based on your body’s limits.

When to Seek Care for Arthritis

If you’re experiencing pain and stiffness, don’t ignore it. The earlier you start, the greater the benefit. Seek care if you experience:

• joint pain
• stiffness
• loss of movement in joints
• loss of strength

Feel Better Physically and Mentally

“Arthritis can have a huge impact on your mental well-being,” Barry said. “All those physical symptoms play a huge mental role. You may not be able to move the way you used to, participate in activities and socialize with your friends.”

Stretching can help by making people feel good, she added.

“It gives you a feeling of accomplishment. When people stick with a stretching routine, many can transition to gentle forms of exercise and continue to see progress. I even have arthritis patients who have been able to return to running and skiing. It’s never too early and it’s never too late to do something about your arthritis.”