Best exercises for RA pain

The following types of exercise may help relieve the pain, joint stiffness, and other symptoms that RA can cause:

1. Stretching

Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretching daily, ideally in the morning, is important for relieving RA symptoms.

The ideal stretching routine will be different for each person and will depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.

A typical stretching routine may consist of:

• Warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
• Holding each stretch for 10–20 seconds before releasing it.
• Repeating each stretch 2–3 times. Using a yoga strap may help people maintain proper form while stretching.

Many people will find it beneficial to work with a physical therapist who understands RA to learn the correct way to perform the stretches that meet their personal needs.

Helps with: flexibility, range of motion

2. Walking

Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.

It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.

Helps with: aerobic conditioning and mood

3. Flowing movements, such as tai chi and yoga

Both tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress.

It is possible to buy DVDs of tai chi or yoga workouts that are specifically for people with RA.

Helps with: flexibility, range of motion, balance, stress

4. Pilates

Pilates is a low-impact activity that stabilizes the joints and strengthens the muscles around them. People new to Pilates should begin with a routine that uses a mat rather than a machine to build muscle strength safely.

5. Water exercises

Water helps support body weight, which means that water exercises do not impact heavily on the joints.

Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.

Helps with: flexibility, range of motion, aerobic conditioning, strength

6. Cycling

As RA increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness.

In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.

Helps with: range of motion, aerobic conditioning, endurance, leg strength

7. Strength training

Strengthening the muscles around the affected joints can help increase strength while reducing pain and other RA symptoms.

Using a resistance band is one of the best ways to challenge the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on suitable exercises.

Helps with: strength, aerobic conditioning

8. Hand exercises

RA can sometimes lead to limited use of the hands. Bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball can all help increase strength and flexibility in the hands.

9. Gardening

As well as being a form of exercise, gardening offers the benefit of improving mood. People should be gentle with their body, work slowly, and avoid overstraining the muscles and joints.