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EXERCISES IN ARTHRITIS - Part 1

Hi Folks! This is a follow-up to the Arthritis foundation talk that was held at Sunway Medical Centre on 21 October 2012.  We have put up some simple exercises on our blog for people with arthritis to follow!





1. Ankle Pumps to keep your ankles flexible and well stretched.
Starting position as illustrated on the left.




Pull your toes and ankles towards you



Push your toes and ankles away from you.
Repeat the exercise 5-10 times.



2.  Ankles In and Out
Next, turn your feet outwards.



Then, turn your feet inwards.
You can repeat this exercise 5-10 times

3. Heel slides (or squeeze, pump, squeeze action for the knee)

Slide one heel towards you, bending your hip and knee. Keep the other leg straight on the mat/ bed. Then, straighten this leg as you slide the other heel up towards you.
Repeat 5-10 times






4. Static Quadriceps:
Strengthens the muscles in front of your thigh. Starting position as illustrated on the left.
Place a rolled towel or small cylidrical roll under one knee.








Press the knee into the roll, lifting your heel off the bed.
Remember to keep the knee on the roll.










 5. Leg Raises 
Keeping one knee bent, straighten the other leg and lift off the bed to an angle of about 45 deg. Count to 5, then bring back down.
Repeat with the other leg.





6. Legs Out and In
In the Lying position, slide your legs out. Then bring them back to the middle.
Repeat 5-10 times.


7. Ball Squeeze
Place a soft, but firm ball/ or sponge cushion/ or small pillow between the knees as shown.

Squeeze the ball with your knees. Hold to a count of ten and then release.
This exercise works the muscles of the inner part of the thigh and the buttocks.






Exercises with Therapy Ball
In the lying position, place your legs over a therapy ball of about 56 cm in width. Ensure that your legs are well-supported.




8. Hip and Knee Bends
Pull the ball towards you, bending your hips and knees. Then straighten legs and repeat.











9. Trunk and hip stretches with knees straight
In the Lying position, straighten your legs out over the therapy ball.







Roll the ball with your legs to the left, then bring it back to the middle and then to the right. Relax and enjoy this exercise!




10. Trunk and hip stretches with knees bent
Now place your legs with your knees bent over the ball, as illustrated in the picture on your right. The ball now supports your thighs and your calves.





Roll the Ball to your Right, slightly rotating your trunk as you do so.




 




Then, roll the ball to your left. Keep the trunk rotation as comfortable as you wish, pushing for a little bit more when you feel less stiff.

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