Arthritis is the medical condition causing inflammation in the joints causing pain and stiffness. Basically, arthritis occurs to those falling in age group of above 40 years. But nowadays, it is also occurring to the individual falling in age group of 25 to 40.
Arthritis pain and stiffness sets in when the rubbery cushion between the joints, which absorbs shock for the bones and allows them to glide smoothly, wears away. Even though medication is there for arthritis, performing exercise is another way to reduce pain in arthritis and also to prevent yourself from arthritis. Let’s discuss some of these exercises which you can perform at your home.
1. Leg Raise
To perform this exercise, lay on your back. Stretch your both legs out on the floor. Raise your left leg up about 6 – 7 inches off the floor and hold the contraction for 10-12 seconds and engaging your quadriceps. Make sure to keep your abs tight. Repeat the same for the right leg. Perform this exercise for 5 times on each side.
2.Hamstring Stretch
To perform this exercise, lay on the floor facing upward and outstretch your legs. Bend your right knee and the back of thigh with the both hands. Then pull the legs towards your chest and straightening the leg towards the sky. Bend your knee again and stretch it outwards once again. Perform the same on other side as well.
3.Hip Abduction
For this exercise, lay on your back on the floor. Bend knees keeping feet parallel to the floor. Place the small pillow, foam roller or tower roll between the knees and squeeze the legs towards that object. Hold the position for 10 seconds and release. Perform the exercise for 10 times. This exercise will strengthen the inner thigh muscle.
4.Quads Stretch
To perform this stretch lay on the floor on your stomach. Bend left knee and grab ankle with left hand. Gently lift the knee off the floor until you feel the stretch. Place right forearm in front for support. Hold the position for 5 seconds and get back to starting position. Repeat for right leg as well.
This exercise will improve flexibility of quads and range of motion for knee.
5.Front stepping lunges
Stand straight with feet hip-width apart. Step forward with your right foot and lunge down. Make sure your knees are not extended beyond your ankle. Keep your weight in your heel to maximize the benefit of exercise. Ensure that your back is straight while performing the exercise and feel the stretch in your hip muscle. Slowly, push off with your heel back to starting position. Repeat 10 times on each side.