Exercises for Arthritis

Weil suggests these warm-up exercises. Do three to five repetitions each:

Side bends: Put hands on hips. Bend from the waist on one side, then come back up. Repeat on the other side.

Shoulder shrugs: Raise one or both shoulders up toward the ears. Lower and repeat.

Arm circles: Extend arms out at both sides. Rotate arms forward, then in reverse.

Torso rotations: Stand with feet shoulder-width apart and toes turned slightly out. Rotate to your left side. Then rotate to your right side.

Strengthening Exercises for Arthritis

Muscle strengthening can come from lifting hand weights, using flexible tubing, even lifting a 1 liter water bottle, says Weil. Strengthening exercises can also be done in a chair while you follow a hand-weight exercise video, he says.

To start a hand-weight program, use weights that you can lift 12 to 15 times with good form. Make sure you feel comfortable using the weights.

Bicep curls: Start with elbows bent at the sides. Keeping your upper arm at your side, bring one dumbbell up to your shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Tricep extensions: Use both hands to hold weight overhead. Keeping your elbows pointed upward, lower the weight behind your head. (Make sure you don't hit the back of your neck.) Raise weight overhead again. Return and repeat.

Side lateral raises: With arms down at your sides, raise arms (slightly bent) to shoulder height. Lower and repeat.

Wall push-up: This exercise is great for people who are not able to do a regular push-up. Stand with feet about 12 inches from a wall. Place hands a little wider than shoulders. Lower your chest to the wall, then push back to the starting position.

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