Yoga has proven highly effective for relieving and improving several pains and conditions related to arthritis, for instance, it can help you heal inflammation in joints, aching joints, stiff joints and all the other horrid symptoms that tend to accompany arthritis pain.
Most people assume that arthritis only takes place amongst elderly citizens, but research reveals that it is a chronic condition that can happen to anyone who lacks an adequate prevention regime, regardless of their age. Recent arthritis statistics reveal that amongst the 50 million the estimated arthritis patients in America, at least two-thirds happen to fall below the age of 65. Is that reason enough to panic and start a preventive care regime?
When arthritis tends to flare up and cause immense pain, the last thing the patients wants to do is stretch or perform exercises. But if you add some easy pain-relieving yoga poses to your daily schedule, you will experience groundbreaking results that will help heal quicker and effectively.
Also Read: 14 Home Remedies for Arthritis & Joint Pain
Dynamic yoga stretches are highly effective for arthritis patients as they help them enhance their range of motion, along with lubricating their joints that drive away the awful pain and stiffness that is a common symptom of arthritis. We’ve compiled a list of 7 stretches that will help you improve the four key joints responsible for creating movement and motions: the spine, thoracic, shoulders and hips.
These seven stretches will help you improve your agility, flexibility and quality of movement along with relieving the pain of arthritis. When repeated every day, they will help you bring about a marked improvement in your life quality, and enhance your ability to perform everyday tasks and routine chores, along with performance sports, like tennis, swimming, dancing and more.
Here, take a look:
1. Hinge & Reach
A remarkable stretch for a good warm-up before starting your day, your workout session or any given sports activity, such as tennis, softball sports, badminton and all other recreational activities that involve a great deal of arm-swinging and throwing.
You begin by standing up straight, and placing your feet at a hip-width distance. Relax your arms to the side of your body, and make sure your palms are facing each other. Now very softly, bend your knees and elongate your spine so that your hips are hinged as you stretch your arms in the front and press your glutes backwards. Be sure to keep your arms at the height of your shoulders, and your palms facing each other as you perform the entire stretch.
Very slowly, thrust your hips forward and swing your arms behind your body and you bring yourself back to a standing position. Repeat this move at least 10 times for effective results.
2. Leg Swings
An amazing stretch that will allow you to energize your lower body regions, and if you have a daily routine of super-intensive gym workouts, hiking, trekking, cycling or running, these stretches can help you enhance your everyday performance and attain all your workout goals.
You begin by standing straight with your hands placed firmly on your hips, and your feet parted at a small distance. Now, balance your body weight on your left foot, and lift up your right heel with your right knee slightly bended. It’s alright to bend your right knee a little bit, but be sure to keep a fluid movement as you swiftly swing your right back and forth.
Be sure to relax your knee and allow a natural bend-extend movement as your concentrate on this stretch. Keep your back straight, and repeat the stretch at least 10 times before trying it out on the other side.
3. Cat Cow
A superb yoga pose to help loosen up the knots in your upper back, along with helping you warm up for several sports and recreational activities, such as cycling, tennis, swimming and dancing. You can use this move as a great waking up routine to start your day with enhanced flexibility.
You begin my assuming a hands-and-knee pose, with your knees aligned right under your hips and your wrists aligned right beneath your shoulders. Now, tuck your toes underneath as you extend your spine forward. Take a deep inhale, and gradually relax your tummy so that it extends towards the floor. Be sure to keep your back slightly arch, as you tilt your chin and tailbone in the direction of the ceiling.
Then, exhale and begin rounding your spine as you extend your chin in the direction of your chest. Now, place the tops of your feet firmly on the floor as you untuck your toes and concentrate on the stretch. Be sure to repeat this pose at least 8 times for best results.
4. Figure 8
The Figure 8 comprises of 12 yoga poses that are all directed at enhancing the movements of your hips. These movements target the deepest inner most muscles of your hips and hip bones, and you can use them to bring about amazing improvements in your agility, speed and sense of direction. You can improve your performance at several sports and activities, such as dancing, tennis and badminton.
You begin by standing straight as you face a doorframe, a wall or even the back of a tall chair. Now, stretch your arms in front of you, and put both your hands on the chair or wall in front of you. Then, balance your body weight on your left foot, and lift up your right heel with your right knee slightly bended. Be sure to keep your toes firmly placed on the floor.
Now, bend your right knee and use your toes to trace out the pattern of the digit 8 on the floor. Create a fluid movement by extending your right hip as much as you need, and bring it closer to your toes very swiftly. Be sure to repeat this move for at least 8 times before you try it out on the other side.
5. Arm Circles
A great yoga pose that will help you enhance the flexibility and range of motion in your shoulders. You can use it an excellent warm up for beginning all your sports and recreational activities with greater flexibility.
You begin by standing straight, with your feet placed at a hip-width distance. Now, stretch out your arms to each side and be sure to keep them at shoulder height with your palms faced downwards. Now, extend your elbows and at the same time, state creating forward circular movements with your arms stretched out in the front.
Begin the stretch by creating small circles, and slowly, start making bigger circles. When you’ve completed the forward circling movements with your arms, change your direction before starting over with small circles, and gradually increasing the size of the circles to return to your starting position. Be sure to complete this move 10 times on each side, and at least 5 times in each direction.
6. Ankle Circles
If your ankle joints have been aching and creaking lately, and you find it difficult to perform well at activities you adore engaging in, such as hiking, trekking, walking, jogging or running, this yoga pose can help you relive the pain, along with curbing and relieving aching knees.
You begin by seating yourself at the edge of a sturdy chair, with your feet firmly resting on the floor and your hands placed atop your thighs. Now, raise your right foot above the floor, and stretch out your right leg as further away from your body as you easily can.
Don’t move your raised right leg, and use the to make clockwise circular movements with your ankle. Repeat this move at least 5 times, before switching to counterclockwise ankle movements. Then, repeat the same moves on the left foot ankle, and be sure to make 5 ankle circles in both directions.
7. Floor Angels
A remarkable yoga pose that will bring out several movement and motion enhancements in your body, such as reducing pains, improving shoulder joints and reducing your risk for acquiring injuries and aches in your shoulders.
You begin by lying flat on your back, bend your knees and bend your arms to the sides of your body. Keep your palms facing upwards and your elbows firmly planted to your sides. Now, with your arms constantly touching the floor, take a deep inhale and slide your arms outwards and over your head until your index fingers come in contact with each other.
Now, exhale and slide your arms back to the starting pose. Make sure your arms are firmly touching the floor throughout the entire movement, and repeat it at least 8 times for effective results.
These yoga poses and stretches will help you regain your strength, channel your energies, enhance your flexibility, relieve the pain of arthritis and add quality to your life. These simple workouts will help you enhance your performance at a wide range of sports and recreational activities, along with your abilities to perform your routine chores and tasks.