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Arthritis Exercises: Quick and Easy Exercises to Relieve Pain

According to the Centers for Disease Control and Prevention, nearly 49.6% of adults aged 65 years and older reported signs of arthritis to their healthcare professional. There are different types of arthritis, but the most common type is osteoarthritis. This type of arthritis occurs when the cartilage within a joint begins to break down and the bone itself changes. This can result in stiffness, swelling, and pain. Exercising and simple daily activities like driving and walking can become extremely painful. However, there are many gentle exercises that have been proven to reduce osteoarthritis pain. If you or your loved one suffers from arthritis, you might consider making these simple exercises part of your daily routine.

Low Impact Exercises

Gentle exercises like light weight lifting, or working with resistance bands are good for increasing strength while also avoiding further inflammation and pain.

Many people who suffer from arthritis, experience severe stiffness which can make any type of movement extremely uncomfortable. Flexibility exercises like yoga and tai chi help to loosen the muscles, decreasing joint stiffness and discomfort.

Low-impact aerobics like cycling, swimming, or water aerobics will allow you to increase your heart rate and stretch your muscles without causing further damage to your joints.


Arthritis pain can occur all over the body. To decrease this physical pain and discomfort, it’s important to incorporate these gentle movements into your day. As always, make sure to consult your doctor or healthcare provider before attempting any new arthritis exercises.

Fist close

Practice closing your fist while holding a soft, malleable ball. Keep repeating while opening and closing the fist, making sure to use each finger. Hold for as long as you can and then release.

Wrist stretch

Wrists are one of the first areas to become inflamed. Try gently bending your wrist by using your right hand to bend the tips of your left fingers back towards the wrist. Go as far as you can and then repeat on the other hand.

Leg and back stretch

While sitting on the floor with your legs in front of you, bend forward at the hips, reaching your hands towards your toes as if you are going to touch your feet. If your arthritis is severe, this might be very challenging.

Ankle and feet

Holding onto a chair for balance, lift your foot and rotate your ankle creating small circles. This will release the tightness in your ankles and feet.

We know how difficult it can be to live with arthritis. Consider using these stretches to relieve your arthritis pain, but remember to consult your doctor before practicing. Our Carespring facilities in Northern Kentucky, Dayton, and Cincinnati are always looking for ways to help our patients lead happy and healthy lives.