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  1. Get help
  2. Take Control with Exercise

Take control with exercise

People following the programme have reported that they experienced:

  • Less pain and stiffness
  • Improved flexibility
  • Increased muscle strength and stamina
  • A better level of aerobic fitness

If you follow the programme, you can also expect to lessen fatigue and improve your general health and sense of wellbeing. This exercise programme is suitable for people with mild to moderate arthritis. The programme includes warm up and cool down exercises, range of movement exercises, strengthening exercises and aerobic activities.

This programme will complement other prescribed treatments and is specially designed for you to do at home. The exercises in this programme are based on best practice. However, before you get started, you should discuss your exercise plan with your doctor or physiotherapist to rule out any reason why you may not participate.

Emer McAuliffe is a chartered senior physiotherapist who has worked at Our Lady's Hospice for the last 15 years, working in the areas of rheumatology, palliative care and more recently working with the older persons service.

Shoulders and elbows flexibility exercises

Shoulder depression, flexion, and abduction exercises, as well as thoracic rotation and elbow flexion/extension.

Expand

 

Shoulder depression

Physio exhibiting shoulder depressionStarting position: Place your hands alongside your body or on your lap, whichever is more comfortable.

Movement: Push both shoulders down toward the ground and hold for a count of five. Repeat five times.

Explanation: The trapezius muscle can get very tense and tight. This is a good exercise for releasing that tension.

 

 

 

 

Shoulder flexion

Shoulder flexion exercisesStarting position: Sit with your hands clasped in front of you.

Movement: Lift your hands above your head and stretch your arms up to the ceiling. Hold for five seconds and repeat five times.

Modification: If this exercise is too difficult to do while sitting, try it while lying down with elbows bent.

 

 

 

 

 

Shoulder abduction with external rotation

Shoulder abduction exerciseStarting position: Sit with both of your hands on the back of your neck or on the side of your neck.

Movement: Push your elbows apart, separating them as much as possible. Hold for five seconds; repeat five times.

 

 

 

 

 

Thoracic rotation

Thoracic rotation exerciseStarting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

Elbow flexion/extension

Elbow flexion and extensionStarting position: Bend your elbows to 90 degrees and tuck them into your sides, with your palms facing upward.

Movement: Alternately bend and straighten each elbow. Repeat five times.

Published: 19th April, 2020

Updated: 21st April, 2020

Author:

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Wrists and hands flexibility exercises

Forearm supination/pronation, wrist flexion/extension, thoracic rotation exercises, as well as making a fist and finger and thumb movements.

Expand

 

Forearm supination/pronation

Forearm supination & pronationStarting position: Bend your elbows to 90 degrees and tuck them into your sides with your palms facing each other.

Movement: Alternately turn your palms up to the ceiling and down to the floor. Repeat five times.

 

 

 

 

 

 

Wrist flexion/extension

Wrist flexion and extension exercisesStarting position: Bend your elbows to 90 degrees and tuck them into your sides with your palms facing each other.

Movement: Keeping your forearms still, bend your wrists towards each other and then away from each other. Repeat each movement five times.

Modification: You may support the forearms on your lap.

 

 

 

 

 

 

Thoracic rotation

Thoracic rotation exerciseStarting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Making a fist

Making a fist exercisesStarting position: Place your elbows at your side, support your forearms on your lap, with palms facing each other or facing the ceiling.

Movement: Make a fist bringing your thumbs over the top. Squeeze and release, straightening out your fingers. Repeat five times.

 

 

 

 

 

 

 

Finger and thumb movements

Starting position: Start with your wrist and fingers straight, with your elbows tucked into your sides and your palms facing each other.

Finger and thumb exercisesMovement A: Hook your fingers, bending the top two joints of your fingers and hold for five seconds and then straighten out your fingers. Repeat five times.

 

 

 

 

 

 

 

Finger and thumb exercisesMovement B: Bend your fingers at the knuckle, and then bring your fingers to the palm of your hands. Repeat five times.

 

 

 

 

 

 

 

Finger and thumb exercisesMovement C: Touch the tip of each finger to the tip of your thumb. Repeat five times.

Published: 20th April, 2020

Updated: 21st April, 2020

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Hips and knees flexibility exercises

Hip flexion, knee flexion/extension, thoracic rotation, hip abduction and external rotation, and ankle dorsiflexion/plantarflexion exercises

Expand

 

Hip flexion

Hip flexion exercisesStarting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

 

Knee flexion/extension

Knee flexion & extension exercisesStarting position: In sitting with thighs supported on seat

Movement: Bend your knee back as far as you can, and then straighten your knee, keeping your upper body steady. Repeat five times on each leg.

 

 

 

 

 

 

Thoracic rotation

Thoracic rotation exerciseStarting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Hip abduction and external rotation

Hip abduction & external rotation exercisesStarting position: In sitting

Movement: Bring your knees apart, allowing your feet to roll onto the outside of your feet. Repeat five times.

 

 

 

 

 

 

Ankle dorsiflexion/plantarflexion

Ankle dorsiflexion & plantarflexion exercisesStarting position: In sitting

Movement: Roll up onto your toes, and back down onto your heels. Repeat five times in each direction.

 

Published: 21st April, 2020

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Upper body workout

Range of movement: Shoulder depression, shoulder flexion, shoulder abduction with external rotation and thoracic rotation; Strengthening: Elbow flexion (biceps curl) and finger and thumb flexion; Cool down: Pulling shoulder blades backwards stretch and shoulder internal/external rotation

Expand

 

Flexibility (range of movement)

Shoulder depression

Physio exhibiting shoulder depressionStarting position: Place your hands alongside your body or on your lap, whichever is more comfortable.

Movement: Push both shoulders down toward the ground and hold for a count of five. Repeat five times.

Explanation: The trapezius muscle can get very tense and tight. This is a good exercise for releasing that tension.

 

 

 

 

Shoulder flexion

Shoulder flexion exercisesStarting position: Sit with your hands clasped in front of you.

Movement: Lift your hands above your head and stretch your arms up to the ceiling. Hold for five seconds and repeat five times.

Modification: If this exercise is too difficult to do while sitting, try it while lying down with elbows bent.

 

 

 

 

 

Shoulder abduction with external rotation

Shoulder abduction exerciseStarting position: Sit with both of your hands on the back of your neck or on the side of your neck.

Movement: Push your elbows apart, separating them as much as possible. Hold for five seconds; repeat five times.

 

 

 

 

 

Thoracic rotation

Thoracic rotation exerciseStarting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Strengthening

Elbow flexion (biceps curl)

Elbow flexion (biceps curl)Starting position 1: Sit with your arms hanging down by your side with the palms facing forwards, elbows tucked into sides, holding a 0.5kg weight or greater in each hand. This can be a handheld dumbbell, a can of beans or a bag of rice depending on your handgrip.

Movement: Bend and straighten alternate elbows. Repeat ten times

Modification: For this exercise, you need to be able to hold the weight. If you can’t, it may be easier to use velcro strap-on weights.

 

Starting position 2: In sitting, fix some lightweight theraband under your right foot and hang your right hand by your side with your palm facing forwards. Grasp the theraband in your right hand so that it is taut (but not too taut) when your arm is hanging at your side, with elbow tucked into your side.

Movement: Bend your right arm upwards (biceps curl) as far as is comfortable and hold this position for the count of 5, then return to the starting position. Repeat five times, repeat on other side.

 

Finger and thumb flexion

Finger and thumb flexionStarting position: Support your forearm on your lap or a table holding hand putty in the palm of your hand.

Movement: Squeeze the putty (initially gently as it may feel very hard) with your fingers and thumb, making imprints in it, and then release. Repeat five times.

Modification: You may use play dough or a soft ball instead of the hand putty.

 

 

 

 

 

 

Cool down

Pulling shoulder blades backwards stretch

Pulling shoulder blades backwards stretchStarting position: In sitting with your hands by your side.

Movement: Pull your shoulder blades back together while turning your thumbs and hands outwards. Hold for a count of five. Repeat five times.

 

 

 

 

 

 

Shoulder internal/external rotation

Shoulder internal/external rotationStarting position: Put your right hand behind your neck (or on the side of your head). Put your left hand behind your back (or along the side of your hip).

Movement: With your right hand, reach downwards as far as possible. With your left hand reach upwards as far as possible. Hold the stretch for five seconds, and repeat five times. Switch hands and repeat the movement five times.

Published: 22nd April, 2020

Updated: 23rd April, 2020

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Lower body workout

Flexibility: hip flexion, knee flexion/extension, thoracic rotation, hip abduction external rotation, ankle dorsiflexion/plantaflexion; Strengthening: knee extension, hip abduction; Cool down: hip flexion, hamstring stretch, hip extension stretch, calf stretch

Expand

 

Flexibility (range of movement)

Hip flexion

Hip flexion exercisesStarting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

Knee flexion/extension

Knee flexion & extension exercisesStarting position: In sitting with thighs supported on seat

Movement: Bend your knee back as far as you can, and then straighten your knee, keeping your upper body steady. Repeat five times on each leg.

 

 

 

 

 

 

Thoracic rotation

Thoracic rotation exerciseStarting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Hip abduction and external rotation

Hip abduction & external rotation exercisesStarting position: In sitting

Movement: Bring your knees apart, allowing your feet to roll onto the outside of your feet. Repeat five times.

 

 

 

 

 

 

Ankle dorsiflexion/plantarflexion

Ankle dorsiflexion & plantarflexion exercisesStarting position: In sitting

Movement: Roll up onto your toes, and back down onto your heels. Repeat five times in each direction.

 

 

 

 

 

 

 

Strengthening

Knee extension

Knee extensionStarting position: Sitting on a chair with your arms crossed across your chest

Movement: Stand up and then sit down slowly. Repeat five times.

Modification: You can make it easier by using a higher chair, or using a chair with sides which you can push up out of.

 

 

 

 

 

 

Hip abduction

Hip abductionStarting position 1: Put some lightweight theraband around your knees, being careful that the theraband doesn’t cut into the outside of your knees.

Movement: Move your knees away from each other whilst keeping your feet planted on the ground. Hold for five seconds and repeat five times.

Modification: If you don’t have theraband, you can do this exercise using your hands as the resistance.

 

Starting position 2: Lying on your right side with your right leg bent and the left leg straight. Keep the head and trunk in a straight line.

Movement: Keeping the left leg straight, lift it up towards the ceiling with the toes facing forwards. Hold for the count of three and repeat five times. Repeat exercise with other leg.

Precaution: You need to be able to lie comfortably on your side. This exercise may not be suitable for those of you who have shoulder pain.

 

Cool down

Hip flexion (as a cool down)

Hip flexion exercisesStarting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

Hamstring stretch

Hamstring stretchStarting position: Move to the edge of a chair. With your right heel placed on the ground, straighten your right knee and pull your right foot upward.

Movement: Keeping your back straight, lean forward at the right hip. Focus your eyes ahead, and slide both your hands down your right leg. Hold for five seconds. Repeat five times on each side.

Precaution: Avoid this exercise if you suffer from back pain or have had a hip replacement in the last year.

 

 

 

Hip extension stretch

Hip extension stretchStarting position: Stand straight, holding on to the back of a chair.

Movement: Bring your right leg back behind you and off the ground, keeping your knee straight and your foot facing forward. Keep your trunk still. Hold for five seconds. Repeat five times on each leg.

 

 

 

 

 

Calf stretch

Calf stretchStarting position: Stand in a walking position with your right leg (the leg to be stretched) straight behind you. Keep your right heel on the floor and the other leg bent in front of you. Hold onto a chair for support.

Movement: Lean your body forward and down. Keep your right heel on the floor. Feel the stretch in the right calf and hold for five seconds. Repeat five times on both sides.

Published: 24th April, 2020

Author:

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