Exercises for rheumatoid arthritis HANDS


HAND STRETCH Clench your hands as hard as possible with your thumbs outside then open your hand and stretch your fingers hard. Hold each stretch for 10 seconds.


FINGER FLEXIBILITY Touch the tip of your thumb to each finger tip in turn making an ‘O’ then press. Hold each stretch for 10 seconds.


FINGER CURL Hold the affected wrist out as if to shake someone’s hand. Bend your fingers at the middle joint so that just the tops of your fingers bend, hold for 5-10 seconds. Do 10 repetitions twice a day.


ELBOWS


ELBOW FLEXION Touch your shoulder and then stretch your elbows out as straight as possible. Hold for up to 10 seconds.


ELBOW FLEXIBILITY Place your forearms on a table with your elbows at 90o and then twist your forearms so that your palms face the table and then turn them to face the ceiling. Do this 6 times.


SHOULDERS


SHOULDER ROTATION Place your hands on your shoulders, circle in both directions, forwards and backwards.


SHOULDER SHRUGS Stand upright or sit in a chair and shrug both your shoulders as if to try and touch your ears. Then drop your shoulders down and repeat the movement.


SETS REPS 1


6


SETS REPS 1


6


SETS REPS 1


6


SETS REPS 1


6 HIPS


HIP STRETCH Lie in the middle of a double bed (or the floor) and stretch one leg out to the side as far as possible, rest it and hold the stretch for 10 seconds. Then return it to the middle and repeat the process on the other leg. Hold each stretch for 10 seconds.


SETS REPS 1


10 KNEES


QUADRICEPS TENSE Lie on your back with your legs out straight. Place a rolled up towel under your knees and press knees down as hard as possible so your thighs tighten and your knees straighten fully. Hold for 10 seconds.


SETS REPS 1


6


INSIDE THIGH TENSE Sit on a chair, place a towel between your thighs, tighten your buttocks and squeeze your thigh muscles together. Hold each squeeze for 10 seconds.


ANKLE


ANKLE INVERSION AND EVERSION Pull your toes and feet upwards so your toes point to the ceiling and then stretch your feet so that you point your toes at the opposite wall. Hold each stretch for 10 seconds.


SETS REPS 1


6


ANKLE INVERSION AND EVERSION Turn the soles of your feet towards each other then turn them away from each other. Keep your knees still while doing this exercise.


SETS REPS 1


6


SETS REPS 1


6


HIP AND KNEE STRETCH Lying on a bed, bend your knee to your chest as far as possible and then straighten your leg so it returns to the starting position. Hold the stretch for 10 seconds.


SETS REPS 1


6


SETS REPS 1


6


SETS REPS 1


6


SETS REPS 1


6


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


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