TORONTO, Ontario / The Globe and Mail / Life / Health & Fitness / July 10, 2011
By Kathleen Trotter
I have osteoarthritis. I am stiff and sore in the mornings, especially my feet. Can you suggest a couple of exercises I can do before I get up, to help alleviate some of the pain?
A few simple exercises can help with the pain of osteoarthritis
I encourage all my clients living with osteoarthritis to perform gentle range-of-motion exercises before they get out of bed. When done right, these exercises help minimize pain by stimulating the production of your body's natural joint lubricant: synovial fluid. With osteoarthritis, the cushion-like cartilage between the bones has been worn away, so the joints can benefit from extra lubrication.
Try these exercises sitting on the side of your bed.
Video Tone flabby arms with an overhead tricep extension
Video: Release back tension with crossed leg stretch
Toe lifts: Keep your big toe stable and raise your other four toes 10 times.
Video Target the triceps with shoulder presses
If you have osteoarthritis, do exercises that promote motion in your joints to stimulate synovial fluid, but only work in a range that is pain-free.
It’s important to have great posture so you can show off your hard-earned, toned arms. To work on posture, try this “W,Y” exercise: Stand with your back and hips against a wall with your arms up so they form a “W”. Your palms should be facing away from the wall. To perform the exercise, slide your hands up the wall so your arms form a “Y” above your head. Attempt to keep your wrists, elbows, hips and shoulder against the wall as your arms move, and don't let your back arch. Engage your shoulder blades to bring your arms back to the “W” formation. Do 10 reps.
Send certified personal trainer Kathleen Trotter your questions at firstname.lastname@example.org
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