Today we’re going to be going over four stretches and exercises for arthritis. We’ll be going over to for the upper extremity and then go for the lower extremity. So let’s get started first we’re going to be talking about the upper extremity exercises. We’re gonna talk about a mobilizing exercise and a stabilizing exercise.
Mobilize Corner Pec Stretch
First thing you’re gonna do is you’re gonna find a corner in your home. And you’re gonna place your hands on the walls with your hands on the walls. You’re gonna stay at that corner and you’re just gonna slowly let your chest fall towards that corner. You should feel a nice expansion in the chest as well as the stretch in the mid part of your back. You’re gonna hold this for two to three seconds and you’re gonna repeat this ten times.
Stabilize Banded Fonzie
The second upper extremity exercise is called a banded Fonze. Traditionally this exercise is done with a band but if you don’t have one at home that’s okay. I’m gonna show you how to do it without one keeping your elbows fastened at your hips and creating a fist with your hands. You’re gonna slowly bring those fists outwards you should feel again a nice expansion in the front of the chest. And then your shoulder blades should be dropping downwards. This is really gonna help to set your SCAP and it’s gonna improve your posture. If you have a band it’s gonna add that resistance to this exercise. You’re gonna do this exercise ten times and once you open your fist all the way.
Mobilize Hip Flexor Stretch
The first mobilizing exercise is a hip flexor stretch. So go ahead and get down on one knee making sure that you’re maintaining a nice 90-degree angle at the knee that’s in the front. What you’re gonna do is keeping your hands at your hips. You’re gonna contract your glutes and just slightly lean forward this. Leaning forward should allow for you to feel a nice stretch in the front of that hip. You’re gonna hold this stretch for about five to ten seconds and you’re gonna repeat this ten times.
Stabilize Dead Bug
The last exercise that we’re going to be doing a dead bug. Which is a stabilizing exercise so the first thing you’re going to do is lie on your back. You’re going to bring your knees and your hips to a 90-degree angle. There are a couple of ways to do this we’re gonna do the modified version. First so keeping your knees into in the air you’re gonna slowly bring your heels down to tap the floor. And you’re gonna bring that knee back to meet the other knee. You’re gonna alternate legs and you’re gonna do this until you’ve hit the ground ten times on each side.
For the second modification of this exercise instead of allowing the heels to hit the ground, you’ll actually keep your knee locked out. And let that leg slide all the way down to the ground. You’re gonna repeat this exercise ten times on each leg.
For the third modification what you’re gonna do is alternate your legs and your arms. So as your right leg goes down again keeping the knee locked out. Your left arm is gonna go back. So you’re gonna keep your legs straight and your arms straight, you’re gonna bring both of the legs and the arms back to that neutral position. And then you’re going to switch again you’re gonna repeat this exercise until you’ve done ten on each side.