Arthritis refers to a number of inflammatory conditions that cause pain, swelling and stiffness in the joints. There are many different types of arthritis including osteoarthritis, rheumatoid arthritis, gout and reactive arthritis. Osteoarthritis (the most common form of the disease) is characterized by the wearing away of the protective cartilage( the smooth tissue that line the ends of the bones). If the bone underneath is exposed, outgrowths of a new bone may form, leading to pain and reduced mobility.
The tissue surrounding the joint can become inflamed and result in swelling and more pain. Rheumatoid arthritis is an autoimmune disease in which the body mistakenly identifies its own joint tissue as foreign and produces antibodies to attack it.
This immobilizes the joints and results in swelling, pain ,stiffness and sometimes permanent damage or deformity. These conditions mostly affects weight-bearing joints like the spine, hips, knees and ankles. It weakens those muscles as well as the body’s shock absorbents (which is responsible for damaging the cartilage and membrane that surrounds the joints.
These muscles are supposed to absorb the impact when, say you jump down from a height and prevents the surfaces of within your hips, knees and ankle joints from colliding with each other.
These yoga exercises help strengthen your muscles and increase range of motion and mobility. They also aim to prevent further degeneration of the joint surfaces and rectify any damages already done if the joints are well protected and treated.
1.Arm Strengthener
This concentrates on the parts mostly affected by arthritis, that is the arms, wrists, fingers, knuckles and palms. They are also recommended for anyone suffering from stiff hands and wrists or repetitive strain injury. Start by standing tall with your feet slightly apart and your neck properly aligned with your spine and lengthened. Clench your hands into fist shapes and inhale deeply through your nose. Now rotate your right arm in a clockwise direction while holding your breath. When you begin to struggle with the breathlessness, bend your arm at the elbow and breathe out forcefully, raising your arm to shoulder level. Relax your shoulders and resume normal breathing and switch to the left arm. After that, reverse the direction to anti-clockwise and repeat the steps. Overtime, you should be able to do the exercise with both arms.
2.Finger strengthener
Start by stretching your arms out in-front of you at shoulder level, with your fingers bent at the joints to create a claw-like effect. Now stiffen both arms from your shoulders to your fingertips then slowly bend them at the elbows. You’ll know you’re doing it right when they (the arms) begin to tremble. Repeat at least 5 times daily.
3.Wrist Strengthener
Like the previous exercise, stand tall with your arms stretched out in-front of you at shoulder-level. Keep your fists loosely clenched and your arms strong and steady. Now move your wrists up and down. You can also try bending your arms and clenching your fists up by your shoulders, your palms facing out. Then you move your wrists up and down Repeat this at-least 5 times.
4.Shoulder Strengthener
This exercise, if done properly, will help loosen up the arms, shoulders and neck,as well as strengthen the shoulder joints and blades. Start by standing tall with your arms by your sides and your feet slightly apart. Clench your fists loosely and tuck in your thumbs. Now suck in air through your mouth until your cheeks are puffed out (unless you have high blood pressure, in which case, breathe normally throughout). Lower your chin to rest on your sternum. Still, holding your breath, quickly move your shoulders up and down, keeping your stiffened arms by your sides. When you can no longer comfortably hold your breath, exhale slowly through your nose and straighten your neck. Breathe normally and relax your arms, shoulders and hands. Repeat at least 5 times daily.
5.Heel Raise
Start by lying on your back with your feet hip-distance apart and your knees bent. Press your chin down towards your neck and relax your shoulders. Pull your spine towards the floor whilst breathing normally. Now raise your right foot about 20 cm off the floor, without extending the knee and then lower the heel to the floor once more. Repeat this movement about 25 times and gradually increase the speed.
Note that these exercises need to be practiced on a regular basis to master the techniques and reap the optimum benefits.
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