Exercises and Stretches for Arthritis

Exercises and Stretches for Arthritis


Hi, my name is Dr. Brook Halboth with Airrosti, and today we’re going to be going over four stretches and exercises for
arthritis. We’ll be going over two for the upper extremity and then two 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. The first one is called the corner pec stretch. The
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 stare at that corner and you’re just gonna slowly let your chest
fall towards that corner you should feel 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 the second upper extremity
exercise is called a banded Fonzi 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 if you’re gonna hold it for two to three seconds
now we’re gonna talk about the lower extremity exercises again we’re gonna
start with a mobilizing exercise and then jump into a stabilizing exercise
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 for 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 backwards 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. Thank you so much for watching. We hope that
these exercises and stretches were useful to you. If you or a loved one are
experiencing any signs or symptoms of arthritis, go ahead and give Airrosti a
phone call today. We’ll see you in the next video.

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