Rheumatoid Arthritis and Exercise - Stretching

Stretching is the basis of any exercise regimen; it helps to prepare the muscles and joints for any type of physical activity that may occur. Preparing the muscles and joints is needed before doing any activity whether you have Rheumatoid Arthritis or not, since it is possible to injure the muscles and joints by just jumping into a rigorous exercise regimen.

The benefits of stretching include improving your flexibility, preserving your muscle strength, preventing muscle stiffness and cramps, help you maintain a healthy weight so there is less strain on your joints, and increasing your endurance level so you can move on to other types of exercises. There are more advanced types of stretching exercises such as Yoga and Tai Chi that are recommended once you have built up your endurance for stretching, strength training, and aerobic exercise since they help to build-on and maintain your endurance for these other types of exercises.

Most of the stretching exercises are best done while sitting, this will help support your joints and prevent them from bearing unnecessary weight during your regimen, so you can center your focus on your exercise regimen. Remember to breathe while doing these; don’t hold your breath as this can cause cramps and lightheadedness; just breathe normally!

Remember these are only suggestions for exercises; this list is not intended to replace the advice from your physician, rheumatologist, physical trainer, or therapist. If you choose to follow this list, keep in mind that you do not have to do every single one of these; choose only the ones that you feel comfortable doing. Start slowly, the stretching exercises are not meant to be rushed; you benefit the most from slow smooth movements during stretching. Also, don’t be alarmed if your joints “crackle”; as long as no pain accompanied with the sounds, there isn’t a need to worry.

For your convenience, the stretching exercises are divided into three different sections, one for your upper body, such as your arms, neck, shoulders, and upper back; one for your abdominal area and lower back; and one for your lower body that includes your legs, hips, knees, and feet. When possible we’ve included a diagram to help you better understand how to perform the specific exercise.