Chair Squats. Side Leg Raises. Stretching Exercises The best arthritis pain relief comes from improving joint flexibility and range of motion. Calf Stretches. Hamstring Stretches. Quad Stretches. Hip Stretches.

Cardiovascular Cardio Activity. Short and Simple: Warm-ups and Cool-downs for Arthritis Relief. Related products.

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Sign in to complete account merge. Updated Privacy Policy. If you are experiencing an arthritis flare-up, it can be helpful to take a break for a day or two while you focus on reducing pain and inflammation.

In the meantime, focus on rest, ice or heat therapy, and anti-inflammatory pain medications. See Applying Heat vs. Cold to an Arthritic Joint. See Pain Medications for Arthritis Pain Relief.

For example, if your hip is hurting, take a break from walking and try water aerobics for a few weeks instead. See Water Therapy for Osteoarthritis. You can also ease joint pain by using a warm compress on the joint for 10 minutes before you start exercising, and then applying ice for 10 minutes after.

The goal is to "work around" your arthritis pain in order to remain active without making your symptoms worse. See When and Why to Apply Heat to an Arthritic Joint. If you're not sure what exercise options are best for you, talk to your doctor.

A physical therapist can also help you find stretches and exercises that you can do at home to stay active and strengthen your joints without injuring them. Check out our guides to simple stretches you can do to strengthen your shoulders and your knees. As always, stop any exercise that is causing or increasing joint pain.

See Shoulder Strengthening Exercises. See Knee Strengthening Exercises. Gentle Stretching Exercises for Rheumatoid Arthritis. Walking: The Best Way to Start Getting Active with Arthritis. Carrie DeVries worked as the content marketing manager at Veritas Health.

She combined a background of writing and editing, marketing, and patient education to best serve the consumers, patients, and physicians who rely on Veritas Health for information.

Home Blog When I'm in Pain, Should I Exercise or Rest? When I'm in Pain, Should I Exercise or Rest? By: Carrie DeVries. So how do you know when to take a break and when to keep moving?

A low-impact exercise ball routine can be a good way to stay active despite a painful joint. See Ways to Get Exercise When You Have Arthritis.

Stay active, when you can On the whole, the answer is "keep moving. The benefits of staying active are numerous.

For added comfort, place a cushion under your forehead, hips, or thighs. Neck exercises can help to relieve tension in your head, neck, and shoulders. If you have concerns with your wrists, turn your fingers out to the sides slightly or walk your hands forward.

You could also use yoga blocks or wedges to alleviate wrist pressure. Try this modified Downward-Facing Dog for a slightly different stretch.

Use cushions, chairs, and straps to your advantage. These props can help you to feel more comfortable during long stretches, allowing you to go deeper and get the most benefits. Have a wall or object within reach and have someone nearby, if possible.

Talk to your doctor or physical therapist before starting any new exercise routine. They can help you develop a plan that best accommodates your individual needs, which may include modifications. Take a rest or break when needed.

Avoid exercises that aggravate your symptoms or cause you discomfort, swelling, or redness in your joints. Stop if you experience sharp, intense pain. You may find your symptoms are more pronounced during certain types of weather or times of the day. Take this into consideration when planning your sessions.

Begin each session with a warmup and follow with a cooldown. This allows you to gradually ease your way in and out of activity. Slowly increase the duration and intensity of your exercise routine as you progress.

To enhance your exercise program, you may find it beneficial to work with a fitness professional. They can personalize your training to suit your unique needs and goals. A trainer can give you guidance, feedback, and modification options.

A fitness pro can also help you to stay motivated and hold you accountable for your growth and success. Take charge of your health to manage your arthritis symptoms and know that success, improvements, and healing are possible.

Do these exercises regularly to see the best results. Listen to your body and do what feels most appropriate on any given day. Stay well-hydrated and follow a healthy diet with plenty of fresh fruits and vegetables.

Include anti-inflammatory herbs and drink plenty of water. Stay consistent and enjoy the benefits of your dedication and hard work. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Treatments for arthritis include over-the-counter and prescription medications, but natural and lifestyle remedies also play a key role. Find out more…. Behavioral health therapies can be applied to almost any mental health condition to help you change your behaviors.

A medical bracelet is an engraved bracelet worn to let healthcare professionals know about any health conditions you have if you cannot. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Medically reviewed by Gregory Minnis, DPT , Physical Therapy — By Emily Cronkleton on December 19, Guidelines General exercises Shoulders Fingers Hands Hips For seniors Cautions When to see a pro Takeaway Share on Pinterest.

General exercises. Share on Pinterest. To do it: From tabletop position, sink your hips toward your heels. Gently place your forehead on the floor. Reach your arms out in front or rest them next to your body.

Hold this position for up to 3 minutes. Finally, exercise can also increase the production of synovial fluid, which can improve joint function. Do this exercise a few times a day on each hand.

You can try this stretch whenever your hands feel achy or stiff. Try the following exercises with a tennis ball, stress ball, or another soft ball of a similar size. However, if you have damage to your thumb joint or have an active flare in your hands, you may need to avoid this exercise and talk with a doctor about other options.

Make these exercises part of your weekly routine for the best results. A study found that regular exercising can help reduce hand pain, hand stiffness, and disease activity in people with osteoarthritis.

Talk with a doctor if these exercises become difficult for you to do. A medical physician or physical therapist can recommend more specific exercises for you or other treatments to help your pain.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Knowing the signs can help with diagnosis. Stretching and strengthening exercises can help keep your neck limber and relieve arthritis pain.

Try these 5 exercises. Are exercise and NSAIDs not enough to relieve your arthritis pain? Learn about the different arthritis creams that could help make you more…. Osteoarthritis is the most common type of arthritis. It usually occurs in the hips, hands, knees, lower back, and neck.

If this happens to you, there…. Exercising an arthritic knee can be a great way to relieve your pain and discomfort. Learn about easy exercises you can do at home. Arthritis gloves are designed to reduce pain and swelling, while increasing hand mobility.

Check out our top five picks to see which one's right for…. Using your thumb a lot can lead to osteoarthritis pain. Learn about symptoms and treatment options like exercise, medication, splints, and surgery. Repetitive motions, like typing on a keyboard, can create weakness and stiffness in your wrists and fingers.

Minus Related Pages. These forms of exercise can also improve joint function and improve mood. Health care providers can discuss exercise options with their patients and determine which physical activity is most appropriate.

Urge minutes per week —It is recommended that people with arthritis be moderately physically active for minutes per week. For those who are uncertain about how to exercise safely, CDC recognizes physical activity programs that are proven to improve the quality of life of people with arthritis.

Promote physical activity classes —Endorse classes available at local YMCAs, parks, and recreation or community centers that can teach adults with arthritis how to feel their best.

These classes have been shown to reduce pain and disability related to arthritis, and improve movement and mood. Suggest self-management education —There are workshops designed to teach people with arthritis and other chronic conditions how to manage their symptoms and develop more confidence in managing health problems affecting their lives.

Classes are led by people who have experience living with arthritis or other chronic conditions. More Information. View Page In: Español Spanish.

Re-open your hand, stretching your fingers straight. Repeat 10 times; switch hands. Bend the joints at the middle and ends PIP and DIP joints of the fingers. Bend the joints at the base of the fingers MCP joints to make a fist. Hold for 5 seconds.

Extend the finger joints in reverse order, straightening the MCP then the PIP and DIP joints. Repeat 5 times; switch hands. Hold your hand sideways with fingers straight and thumb pointing upward.

Bend your thumb toward the palm. Hold two seconds, then straighten. Repeat with each finger individually 5 times; switch hands. Hold your hand with fingers straight, palm down. Keeping thumb joints slightly bent, open your hand as if trying to grab a bottle. Bend the thumb and finger joints to touch the index finger and thumb tips together.

Open hand again and repeat with each finger individually 5 times; switch hands. Place your hand flat on a table, palm down and fingers straight. Slowly lift your thumb off the table, hold for 2 seconds, then lower it.

If you have arthritis, your health care professional may recommend hand exercises to help you improve joint flexibility and range of motion. Start by holding your hand and fingers straight and close together. Bend the middle joints of your fingers.

Keep your knuckles straight. Moving slowly and smoothly, return your hand to the starting position. If you can, repeat this exercise five times with each hand. Start by holding your hand and fingers straight and close together, as if for a handshake.

Rest your forearm, wrist and hand on a tabletop or other flat surface. Close your fingers into a gentle fist. Wrap your thumb around the outside of your fingers. Don't squeeze. Repeat the exercise 10 times with each hand. Gently curve your fingers, as if your hand is wrapped around a can or bottle.

Repeat the exercise five times with each hand. Form a circle by touching your thumb to each fingertip. Moving slowly and smoothly, touch your index finger to your thumb. Hold for five seconds, then remove your index finger. Follow with your middle, ring and small fingers.

Repeat this exercise five times with each hand. Rest your hand on a flat surface, such as a tabletop, with your palm facing down. Move your thumb away from your fingers. Start with your index finger. Move it up and toward your thumb. Next move your middle, ring and small fingers one at a time up and toward your thumb.

Do each exercise slowly and smoothly. These exercises should not cause pain. If you have pain, stop the exercises and relax. When you are ready, do the exercises again but slower and with less intensity. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Hand exercises for people with arthritis. Products and services. Show references What is arthritis? Arthritis Foundation. Accessed May 2, Arthritis: Caring for your joints.

Mayo Clinic; Active hand exercises. Accessed April 24, Products and Services Bath Safety and Mobility Products A Book: Mayo Clinic on Healthy Aging A Book: Mayo Clinic Guide to Arthritis.

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Squeeze a hand-exercise ball as hard as you can and hold for 5 seconds, then release. Caution: If you are experiencing an acute or active flare in your hands, avoid squeezing movements like this one. Hold your hand out with fingers straight, palm down.

Re-open your hand, stretching your fingers straight. Repeat 10 times; switch hands. Bend the joints at the middle and ends PIP and DIP joints of the fingers.

Bend the joints at the base of the fingers MCP joints to make a fist. Hold for 5 seconds. Extend the finger joints in reverse order, straightening the MCP then the PIP and DIP joints.

Repeat 5 times; switch hands. Hold your hand sideways with fingers straight and thumb pointing upward. Warm water is soothing to muscles and joints. The buoyancy of water reduces the load on your joints, and water provides resistance, which adds to muscle strength.

Try to work your way up to 30 minutes of low-impact aerobic exercise at least four times a week. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting.

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June 24, Exercising may be the last thing you want to do when your joints are stiff and achy. Proper oseteoarthritis treatment includes exercise There's no cure for osteoarthritis, but there is a lot you can do to slow its progression, reduce pain, and maintain or improve function.

Flexibility range-of-motion exercises The first step is flexibility exercise to improve joint mobility, reduce stiffness, and help prevent tightening of the tissues around the joint.

Inner leg stretch. Hip and lower back stretch. Double hip rotation. Strength resistance training By strengthening muscles, you protect and support affected joints and improve overall function.

Chair stand. Hip extension. Endurance or aerobic exercise Low-impact aerobic exercise improves cardiovascular and overall function, contributes to your sense of well-being, helps control weight, and builds muscles while protecting joints. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

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I want to get healthier. Straighten your leg as far as you can and hold this position for five seconds. If you can't get down onto the floor, sit on a sofa and use a board or tea tray as a surface to slide your foot along.

You can do this on the floor or lying in bed. Bend one leg at the knee. Hold your other leg straight and lift your foot just off the floor or bed. Hold for a slow count of five, then lower. Repeat five times with each leg every morning and evening.

Step onto the bottom step of stairs with your right foot. Bring up your left foot, then step down with your right foot, followed by your left foot. Hold on to the bannister if necessary. Repeat with each leg until you can't do any more. Rest for one minute and then repeat this another two times.

As you improve, use a higher step, or take two at a time. Sit on a chair. Without using your hands for support, stand up and then sit back down. Make sure each movement is slow and controlled. Repeat until you can't do any more. Rest for one minute then repeat another two times.

If the chair is too low, start with rising from a cushion on the seat and remove when you don't need it anymore. Sit on the floor, sofa or bed, with your legs stretched straight out in front of you.