Move your foot and ankle in a circle as large as possible You should feel no more than a mild to moderate stretch. Repeat 10 – 20 times provided the exercise is pain free. Don’t forget to do both directions
Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. […]
Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times.
Stretch the shoulder blades by having your child stand with his arms stretched out, parallel to the ground. Keep the palms facing backward with her thumbs toward the ground. Have her press her arms back as if squeezing a ball behind her back. She should continue to breathe normally throughout this exercise and hold for […]
The hips are another common problem area for people with arthritis. Get on your hands and knees on a mat or comfortable carpet. Extend one leg up and out behind you and hold it in that position for five seconds. Repeat five times with each leg.
To release shoulder and neck tension, follow the steps below; Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right hand down the right side of your body. Raise your […]
Start standing on one leg on a stair or curb, with your heel hanging off the back. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the stretch move lower on […]
Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep […]
Start on all fours. Prayer- Exhale as you sit back onto heels, lower head, tuck chin and reach arms out. Cat- Inhale as you arch the back up and hollow out abdominals while head remains tucked. Camel- Exhale and lower abdominal and reach chin towards ceiling. Tuck chin and sit back into Prayer position. Repeat […]
Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 15-30 seconds. Return to starting position. (Neck in midline position). Repeat above stretch 5 more times.