The best basic stretches for arthritis pain

Stretching is one of the best ways to alleviate arthritis pain — and it's something you can do in the comfort of your own home. Here are some of the best basic stretches to help you get the blood flowing, alleviate joint pain and ensure that you keep moving.

The best basic stretches for arthritis pain

Back twists

Keeping your back in shape and maintaining blood flow to the spine are critical actions, no matter where your arthritic pain is located. Because of this, back twists are some of the best stretches for arthritis pain.

Here's how to do it:

  1. Face a wall. Stand about half a metre away from the wall, with your feet shoulder-width apart.
  2. Place your hands flat on the wall at shoulder height and, keeping your spine as straight as possible, turn to look over your right shoulder. Twist as far as you can without bending or moving your hands from the wall.
  3. Hold this twist for 30 seconds, then turn your head back to centre.
  4. Turn and look over the left shoulder as far as possible. Hold for 30 seconds.
  5. Repeat for a total of three sets, twice daily.

Wrist stretch

Fingers, hands and wrists are some of the biggest problem areas for arthritis. Pain in these areas can prevent you from writing, typing, opening jars or doors, and completing other everyday tasks. Stretching this part of your body is important, and can alleviate much pain.

Here's how to do it:

  1. Stand an arm's length away from the wall with your feet comfortably apart.
  2. Place your palms on the wall with fingers pointed down toward the ground. Try to keep your entire palm, including the base of your wrist, touching the wall. Hold for 30 seconds.
  3. Relax and repeat twice daily.
  4. For something a little more challenging, bend your elbows slightly once your hands are in place on the wall. Doing this will help you feel more of a forearm stretch.

Hamstring stretch

If arthritic knees are your issue, you may have trouble walking, squatting or bending. This could impact everyday activities and your overall mobility. Stretching your hamstrings is a good way to alleviate pain associated with knee arthritis since it makes the muscles looser and more flexible and reduces inflammation in the knee.

Here's how to do it:

  1. Lie on your back with your legs straight.
  2. Lift one leg in the air and clasp your hands around it above the knee.
  3. Pull the leg towards your chest, trying to keep your knee as straight as possible. Hold for 30 seconds.
  4. Switch legs and repeat.
  5. Complete this stretch twice daily.

Stretch but don't strain

Stretching is a great way to reduce arthritis pain and improve your mobility. However, as with all exercise, it's important to not over-do it.

Stretching should feel good, so if any of these basic stretches causes you pain, stop immediately.

The material on this website is provided for entertainment, informational and educational purposes only and should never act as a substitute to the advice of an applicable professional. Use of this website is subject to our terms of use and privacy policy.
Close menu