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Exercises
to increase blood circulation and flexibility
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Arthritis badly affects the knee and
hip joints. It is important to loosen up these joints
and bring back the blood circulation and flexibility
as these are the only two cures for arthritis.
Caution: Exercises
1 and 2 should be avoided by those with severe back
conditions, peptic ulcers and hernia.
EXERCISE 1
Sit with your legs
stretched out and back straight
 Bend one leg; place the ankle on the opposite
thigh, close to the groin. Bend the other leg and
place that ankle on the thigh of the bent leg, close
to the groin
Lean back on your elbows and slowly lower your
head and back so that it touches the floor
Bend elbows behind the head, place palms on the floor
with the fingers pointing to the feet Press down on
the palms, raise your head and shoulders so that it
rests on the crown of your head. Hold toes with fingers
Hold for 10-30 seconds
Release your toes, press down on elbows and
raise the head and shoulders. Prop yourself up on
your elbows, then straighten elbows one at a time
and come back to the starting position.
EXERCISE 2
Sit with your
legs stretched out and the back straight
Bend one leg; place the ankle on the opposite thigh
close to the groin. Bend the other leg and place ankle
on the thigh of the bent leg, close to the groin
Lean back on your elbows and slowly lower your head
and back to the floor
Bend your elbows behind
your head, place palms on the floor with fingers pointing
to the feet. Press down on the palms; raise your head
and shoulders to rest on the crown of the head
Now slowly lower your head and shoulders to the ground
Place your hands on your thighs as shown and hold
for 10-30 seconds
Release the toes, press down on your elbows
and raise your head and shoulders. Prop yourself up
on your elbows, then straighten elbows one at a time
and come back to the starting position.
*Â Â EXERCISE
3
Lie flat on
your back with your arms beside you
Bend the right knee to the chest with the foot
pointing forwards
Interlock the fingers below the knee and bring
the knee close to the chest
Hold the position for a few seconds and relax
the back
Go back to the starting position
Repeat with the left leg, and then go back to the
starting position
Now draw both your knees to your chest
Hold the position, breathing
normally. Try and relax the back. Come back to the
starting position.
Exercises
to release tension
The arms and
shoulders tend to get locked up and add to
your arthritic pain. The following
exercises release the tension from your shoulders
and help you to breathe in a more natural
way as your breathing too is altered by your
mental stress.
Caution: Movements
should be done slowly without any jerks.
Exercise 1
Interlock the hands
behind the head. Supporting the neck and head,
push the elbows back
Hold for 10 - 25 seconds
Lower both hands to
the shoulders and bring both elbows together
in front
Hold for 10 -25 seconds
Release
Repeat five times.
Exercise 2
Place
both the hands on the shoulders. Bring both the elbows
together in front
Slowly rotate the
elbows and shoulders clockwise raising the elbows
up over the head and down again
Repeat the
same movement anti-clockwise
Repeat five
times in each direction.
