Exercise Guide for Arthritis Management

Introduction

Regular exercise is crucial for managing arthritis symptoms and maintaining joint mobility. This guide outlines safe, effective exercises suitable for most arthritis patients.

Before You Begin

• Consult your healthcare provider before starting
• Wear comfortable clothing and supportive shoes
• Have a chair or stable surface nearby for support
• Stop if you experience unusual pain

Warm-Up Exercises (5-10 minutes)

1. Gentle Walking

   • Walk slowly in place
   • Gradually increase pace
   • Duration: 2-3 minutes

2. Shoulder Rolls

   • Roll shoulders forward 5 times
   • Roll shoulders backward 5 times
   • Repeat 2-3 times

Range of Motion Exercises

Hand & Wrist

1. Finger Bends

   • Slowly bend each finger
   • Hold 5 seconds
   • 10 repetitions per hand

2. Wrist Rotations

   • Rotate wrists clockwise
   • Rotate counterclockwise
   • 10 rotations each direction

Knee & Hip

1. Seated Knee Extensions
   • Sit straight in chair
   • Extend leg straight
   • Hold 3 seconds
   • 10 repetitions each leg

Cool Down

• Light stretching
• Deep breathing exercises
• Duration: 5 minutes

Important Notes

• Exercise at your own pace
• Stay hydrated
• Perform exercises daily
• Monitor pain levels