11 Easy and Effective Stretching Exercises For Arthritis

Arthritis is the result of degeneration of bones that generally occurs due to ageing. People suffering from arthritis feel severe pain, inflammation or swelling in the joints such as ankles, knees, wrists, shoulders etc.


The most common types of arthritis are Rheumatoid arthritis and Osteoarthritis. Arthritis makes your movements restricted due to stiffness and pain in the joints. The real cause of arthritis cannot be ascertained. It may be lack of enough physical activity, obesity or lack of proper diet. In most people it occurs after the age of 50 and women are more at the risk of arthritis than men especially after they attain menopause.

Unfortunately, arthritis cannot be cured by medicines alone. Pain relieving medicines can give you temporary relief but their overuse can lead to serious side effects.Arthritis can be effectively managed by combining exercise and proper diet. It is a chronic ailment and you have to be patient and persistent with your routine in order to lead a comfortable life.

You should follow a set of exercises consisting of stretching to improve flexibility, strengthening exercises to tone up your bones and muscles and aerobics to increase your stamina. Consult your physician before starting any kind of exercise to avoid injury or side effects.

You should start with light exercises to relax and bring flexibility in your body. Stretching exercises help to ease the stiffness in the body and warms it up for more strenuous workout. Daily practise of these exercises will help you to perform your daily tasks easily and comfortably.

Stretching Exercises For Arthritis

These exercises target different joints of your body to help relieve the pain.

For The Ankles

Sit down on a comfortable mat with your legs placed straight in front of you. Place your hands on the sides. Rotate your feet from the ankles clockwise and anti clock wise for 5 times on each side.

For Ankles

For The Toes

Press the toes of your feet forward and backward 10 times. Your heel should not be moving from the floor. Relax. Sitting in the same position Press both your feet forward as far as you can, hold for 5 seconds. Bring them back and bend them towards you, hold for 5 seconds. Relax and repeat 5 times. This exercise is beneficial for the pain in ankles and the knees.

for toes

For The Knees

In the seated position with legs stretched in front of you. Contract your knees inside, hold for 5 seconds, release.Contract again and release. Repeat this process 10 times. This exercise strengthens the muscles of the knees and protects them from injury. It also lubricates the muscles and helps to reduce friction.

for knees

For The Hips And Knees

In the seated position, fold your right leg and place the foot on your left thigh. Hold your right foot with your left hand and place your right hand below the right knee. Now lift your right knee and try to bring it to touch your chest and then press it back to the ground. Do it for 5 times and repeat the procedure with the other leg.

for hips

Butterfly Stroke For Hips And Legs

In the seated position, bring your feet close to the inner thighs. Hold your toes with your hands and move both the knees up and down like a butterfly. You can do this round up to 100 times starting from 20. This is an effective exercise to strengthen the hip joints and you will also reduce the extra fat from the area.

butterfly stroke

For The Wrists And Fingers

Sit straight with your legs crossed. Stretch your arms in front of you with palms open and stretched. Bend your fingers from the knuckles to form a half open fist. Hold to the count of 5, stretch again and repeat 10 times.

For the Wrists and Fingers

For Pain In The Wrists

Close your hands in a tight fist and join them together. Rotate your fists clockwise and anti clockwise 10 times on each side. This is a good way to improve the flexibility in the wrists. This exercise also gives relief in cervical pain.

for wrist pain

For The Shoulders

Close your hands to form a fist and place them on the shoulders. Bring your elbows in front of you and join them together. Now move your arms in circular motion clockwise and anti clockwise. Do 3 – 5 rounds of this exercise to get relief from your shoulder pain. Stretching in standing position helps to improve the flexibility of the body as a whole. Yoga provides some excellent poses to stretch the muscles that help to improve mobility.

For shoulder

Tar Asana

Stand straight and keep your feet close to each other. Inhale deeply and lift your arms up and stretch them to the maximum. Simultaneously lift your heels to stand on your toes. Balance your weight on the toes. Keep your body stretched to the count of 5. Exhale and come back to starting position. Do three rounds of this asana.

tar asana

Trikona Asana

Stand straight and keep your legs at 1-1/2 feet distance. Spread your arms at the sides keeping them parallel to the shoulders. Inhale and bend to your left while moving your left hand downwards to touch the ankle. Keep your right hand raised to the sky and focus at the tip of your right hand. Hold for 5 seconds. Exhale and come back to starting position. Repeat on the other side.

trikona asana

Veer Asana

Veer asana, Santulan asana, Gomukh asana, Setuband asana, and Shava asana. Regular practise of these asanas under expert guidance can help to prevent and cure arthritis. You can also perform isometric exercises for strengthening the muscles.

veer asana

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.