Rheumatoid arthritis is a systemic autoimmune disease. The body's own immune system destroys normal joint tissue (manifested by symptoms of inflammation), and replaces it with panus - rough connective tissue. As a result, the joints become deformed and cease to function normally, and treatment does not restore their shape and movement, but only prevents further changes.
A proper lifestyle and joint exercises for rheumatoid arthritis help the remaining normal tissues of the joints to “adapt”, and thereby even partially restore their function.
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“Sport is health” is an attitude that has been ingrained in our heads since childhood, which, however, any doctor will refute. Sport is, first of all, a source of injuries; in second place is abnormal physical activity, often on the same muscle groups. As a result, part of the load regularly falls on the same joints. This applies to gymnastics, figure skating, and even more so to athletics and weightlifting.
A healthy lifestyle is a completely different concept than sports. Here, physical exercise is needed not to achieve new results at the expense of the body’s resources, but to preserve and increase these resources. Physical therapy for rheumatoid arthritis should not overload the joints: this will only contribute to the progression of the disease. But a light warm-up will improve the trophism of the joint and help it move again.
Massage for rheumatoid arthritis has the same effects as exercise therapy and has the same contraindications.
In some cases, even mild exercise with rheumatoid arthritis can be harmful. Gymnastics for rheumatoid arthritis is contraindicated if:
It is not difficult to completely restore JOINTS! The most important thing is to rub this into the sore spot 2-3 times a day.
For some common conditions, your lifestyle should not include exercise at all. You should not engage in any exercise if:
Physical therapy for rheumatoid arthritis is an effective means of shortening the period of “morning stiffness,” preserving existing mobility and partially restoring lost mobility. Exercise therapy is not capable of returning normal tissues instead of the panus, but it will help develop the remaining structures of the joint so that, through their work, they can perform everyday movements.
In rheumatoid arthritis, the metacarpophalangeal and proximal interphalangeal (in the middle of the bend of the fingers) joints of the 2nd and 3rd fingers are most often affected. In second place in frequency are the wrist and knee joints; on the third - elbows and ankles. Exercise therapy is aimed specifically at these groups.
The intensity of the load should correspond to the patient's age and condition. You can increase the intensity by increasing the number of repetitions of the exercises and speeding up the pace of their execution. Classes should be regular and systematic.
Therapeutic gymnastics methods are of three types:
For rheumatoid arthritis, it is useful to systematically (gradually increase the load) and regularly (at regular intervals) perform the following combinations:
For those who have general or specific contraindications to exercise therapy due to their rheumatoid arthritis, there is the term “positional treatment.” These people, as a rule, cannot fully perform everyday movements due to physical limitations, but a reasonable load can be introduced into their lifestyle.
Such patients should:
Exercises for joint arthritis should not be too complex or active. During an acute period, which is indicated by inflammation, fever, swelling, it is better to avoid gymnastics altogether .
You should be especially careful with rheumatoid arthritis, since it affects not only the joints, but also the organs:
For example, pericarditis, pleurisy, cardiac and respiratory failure are possible - these systemic manifestations of RA can worsen the patient’s condition if the load is too heavy.
Exercises for rheumatoid arthritis are performed under the following conditions:
Gymnastics for rheumatoid arthritis is performed carefully, with a gradual increase in intensity
Rheumatoid inflammation begins in small joints (fingers or toes), but then can attack larger ones. With the help of a rehabilitation specialist, you need to choose exercise therapy that corresponds to a specific diagnosis .
Let's consider the following complexes:
Exercises for fingers and toes
Head turns with arm abduction
Leg bending, without lifting heels
Leg raise with extension
Raising legs from a side position
This complex is convenient in that it can be performed while sitting directly at the computer or at a regular table, taking short breaks from sedentary monotonous work. They are very easy to remember and repeat .
Hand exercises can be conveniently performed in a sitting position.
Exercise therapy is indicated for almost all patients. With significant restrictions, it is possible to perform breathing exercises or positional treatment (more details later in the article).
The main contraindications for prescribing physical education:
All approaches to physical therapy for rheumatoid arthritis can be divided into three groups:
The main condition for exercise therapy in the treatment of rheumatoid arthritis is regularity of exercise and systematic increase in load. Exercises should not be performed with force: after proper physical activity, the patient should experience an increase in strength and a decrease in stiffness.
During inpatient treatment, three periods of rehabilitation can be distinguished:
The “position” method of treating rheumatoid arthritis is also classified as exercise therapy and is used for severe lesions, when the patient is practically unable to move and is mainly in bed. It should also be carried out during periods of exacerbation of the disease.
What is its essence? The mattress on which the patient lies must be smooth and hard; it is advisable to use a special orthopedic one. The feet should have support; for this you can use either a moving headboard or a stand. You need to change your body position at least once an hour, if necessary with the help of another person.
If contractures begin to form, special splints (hard strips of plaster-impregnated bandages) are applied. If this is difficult to do, you can use rollers, weights and other devices. For example, if the hip joint is affected, a two-level mattress is made, allowing the leg to be extended in a relaxed position.
In rheumatoid arthritis, the joints of the fingers are most often affected. Usually the hand takes on the characteristic appearance of a flipper, which leads to limited functionality and disability.
To reduce the strain rate it is advisable to:
Here is one set of exercise therapy exercises for hand injuries:
Each exercise should be performed 5–7 times, depending on the patient’s condition. There should be no pain during exercise.
During exercises, it is very important to maintain the correct breathing rhythm.
The above exercises are called dynamic, that is, related to the movement of the body in space. They are mainly aimed at restoring mobility and preventing contractures.
There is another type of load in which muscle work is not accompanied by movement of the limb, since it is fixed: isometric. Isometric exercise helps strengthen muscle fibers, even with severe mobility limitations. An example of such an exercise: lying on your back, press with straightened arms on the surface.
Isometric exercises are performed with the help of an assistant, who provides resistance and prevents the limb from moving.
With rheumatoid arthritis, the ankle joint is not often affected, but its deformation quite quickly leads to limited movement and disability. To prevent contracture, it is recommended to perform the following complex:
When performing any complex of therapeutic exercises, it is advisable to alternate isometric and dynamic exercises, breathe correctly, and at the end of the session, conduct a muscle relaxation session.
To increase the load, you can gradually increase the range of motion in the affected joints and the number of repetitions.
Of all the sports, swimming is most suitable for the treatment of rheumatoid arthritis, since in water there is no stress on the joints due to the weight of the body. With a weight of 60 kg, completely immersed in water, a person feels only 7 kg. Therefore, exercises in the pool can be performed even by patients who practically do not move.
The intensity of the load is determined by the degree of immersion, which allows you to gradually restore motor activity. Higher water density requires greater effort to overcome resistance.
The temperature in the pool also has a positive effect: with thermal exposure, the pain syndrome is significantly reduced.
Contraindications to water activities:
In the pool you can perform the following complex:
The swimming itself can be free or facilitated (using fins, special foam boards or inflatable objects). Depending on the goals pursued, you can increase the load on your legs or arms.
Before the start of the rehabilitation period, the physical therapy doctor assesses the degree of damage to the patient’s motor system. To do this, you can use various tests, but the most popular is the functional motor study, which lasts only 5–6 minutes. The doctor asks the patient to perform various actions, for each of which a certain number of points is assigned. The test results allow you to objectively assess the dysfunction:
Based on the results obtained, patients are divided into groups and the optimal complex of exercise therapy is selected.
If you have rheumatoid arthritis, don’t give up on yourself. Start doing special exercises. Daily physical therapy exercises will tone your muscles, improve your well-being and increase your mobility. Before starting gymnastics, you should consult your doctor.
Regular training is extremely important in complex anti-arthritic therapy. They maintain and improve joint and muscle tone and have a strengthening effect on damaged tissues. Dosed loads give muscles and joints additional flexibility and improve the overall picture of the pathological process. Thanks to the exercises:
Exercise is an effective and essential therapy. Daily training significantly reduces the duration of joint stiffness, characteristic of the time after a night's rest. In addition, gymnastic treatment, although it does not return normal joint tissue, still helps to develop and maintain joint-muscular tone sufficient to perform everyday household tasks.
Rheumatoid arthritis is characterized by damage to the phalangeal and interphalangeal joint fractions, as well as the joints of the knee and wrist. Elbow and ankle. Therefore, the basic principles of the exercises are to develop precisely these localizations.
The selection of gymnastic elements is selected individually and only by a specialist. It is necessary that the intensity of training corresponds to the age criteria of the patient and the severity of rheumatoid arthritis. Load regulation is carried out by increasing or reducing the number of repetitions of performed elements, accelerating their execution.
The main rule that guarantees high effectiveness of exercises is regular training with a systematic increase in load. The exercises should be performed with ease, there should be no effort. If the training is carried out with the correct load and technique, then after it the patient will feel a surge of strength, a decrease in pain symptoms, and the elimination of stiffness.
A similar method of treating rheumatoid arthritis belongs to physical therapy exercises and is used if the lesions are pronounced. This therapy is indicated when the patient is practically unable to move independently and spends all the time in bed. Another indication for treatment with position is exacerbation of rheumatoid arthritis.
The principles of such therapy are based on the following requirements:
You can adequately replace a splint by tying weights, adding bolsters, constructing a two-level mattress and other devices.
If there is not enough movement in the patient’s life, then with the development of rheumatoid arthritis, a rapid decrease in the mobility and flexibility of joint tissues occurs, causing deformation changes and muscle weakness.
Often the patient experiences pain when performing these elements. In such a situation, such exercises should be abandoned. An excellent alternative to strength training would be isometric movements, where muscle tension is carried out without performing movements.
Regular stretching exercises help increase joint mobility. Before stretching workouts, it is recommended to take water procedures, because a hot bath helps eliminate stiffness and soreness. The complex of stretching elements is performed without jerking, half a minute is spent on each movement.
If the condition of the joints allows, it is necessary to supplement the training with strength elements with resistance. These exercises provide joint mobility, relieve pain, and strengthen muscle tissue. Such movements speed up metabolic processes, helping to get rid of extra pounds. To perform power elements, it is recommended to use various expanders, exercise machines or dumbbells.
To significantly slow down the deformation of the fingers, it is recommended to reduce the load on the finger pads, use special pens when writing, and monitor the correct position of the hand and fingers.
Cardio exercises are no less beneficial. They strengthen leg muscles, bone tissue, and increase endurance. Such workouts include elliptical training, dancing, stair climbing, or just walking. Cardio training should be done daily or every other day, starting from a few minutes to an hour.
Such exercises help strengthen the myocardium, which is very useful, because in the presence of rheumatoid inflammation of the joints, there is a high probability of heart complications. Thanks to cardio exercises, the general condition of patients is improved, arthritic symptoms are eliminated and possible complications of this pathological process are prevented.
But still, not every exercise will be useful for rheumatoid joint damage. Experts recommend avoiding performing elements whose technique involves lifting weights or jogging.
Exercises are contraindicated in the following situations:
There is no need to treat rheumatoid arthritis as a death sentence and hopelessly wait for the final deformation of the joints. Physical therapy training and regular performance of specially designed elements will help restore former mobility, improve muscle tone and the general condition of the patient. Hundreds of thousands of people, with the help of exercise therapy, have been able to regain the joy of movement and improve their quality of life.
Rheumatoid arthritis forces a person to change their lifestyle: they have to get up earlier in order to have time to “disperse” from morning stiffness of the joints; Perform daily exercises for rheumatoid arthritis to combat ankylosis (joint stiffness) and muscle contracture; it is necessary to exclude all types of work with vertical load on the joints and lifting heavy objects; avoid hypothermia, overwork, stress, infectious diseases, joint injuries; of course, the diet is changing due to the need to consume foods such as soy, ginger, unrefined vegetable oil, fish oil and calcium-containing products due to bone osteoporosis; regularly use sanatorium-resort treatment; Sometimes it is necessary to change your place of residence due to the climate on the recommendation of a doctor.
It is clear that physical therapy for rheumatoid arthritis plays a significant role in the prevention and treatment of complications of this disease: contracture of the flexor muscles, atrophy of the extensor muscles and ankylosis (immobility) of the joints.
Rheumatoid arthritis is a chronic autoimmune disease from the group of rheumatic diseases with systemic damage to connective tissue, mainly the membranes of the joints and articular cartilage.
The etiology (cause) of the disease has not been precisely established, but group B streptococcus, viruses and mycoplasma play a certain role in its occurrence.
Pathogenesis (mechanism of development) of rheumatoid arthritis.
Immune complexes consisting of immunoglobulins circulate in the blood, one of which, IgG, is an antigen (a factor that destroys connective tissue), and the second, IgM, is an antibody, designed to eliminate the antigen; it's called rheumatoid factor. The IgG antigen is formed first as an antibody to fight an infectious disease, and then, when the infection is defeated, it begins to fight the connective tissue cells of its own body, as it identifies them as “enemies” because the connective tissue cells are identical in protein structure to the cells of the infectious disease pathogen.
These immune complexes are deposited on the basement membranes (inner walls) of blood vessels, in the cells and tissues of the joints, and in the connective tissue of other organs, causing their damage. The main changes occur in the small joints of the hands and toes, as well as in the knees, elbows and, less commonly, in other large joints.
Severe disorders occur in the synovial membrane of the joints, the inflamed tissues of which become necrotic and enter the joint cavity; They form dense films (rice bodies) that impair joint mobility. Inflammatory changes are also observed in the vessels of the joint. Swelling and stagnation of blood in the inflamed area increases.
A turbid fluid containing a large number of leukocytes accumulates in the joint cavity,
which secrete active substances that melt foreign (necrotic) tissues,
and the disease progresses. The joints swell, the skin over them turns red, the local temperature rises (the joints are hot to the touch). This inflammatory reaction can last for several years.
The intra-articular cartilage is gradually destroyed, granulation tissue is formed at the edges of the articular ends of the bones, which, in the form of a flap, creeps onto the synovial membrane and the remains of the cartilage. This leads to subluxation and dislocation of the joints with deformation of the fingers like walrus fins (“walrus paw”). The same thing happens in the joints of the feet. In large joints, there is thickening of their capsules, cracks and distortion of the surface of the cartilage. The process lasts 20–30 years and leads to immobility of the joints – ankylosis.
With rheumatoid arthritis, other organs are also affected: heart valves, kidneys (glomerulonephritis and renal amyloidosis), there may be pneumonia and even tuberculosis, changes also occur in the lymph nodes, spleen, bone marrow; plasma cells produce large amounts of immunoglobulins.
What factors contribute to the development of rheumatoid polyarthritis?
1). Heredity: relatives (parents, grandparents) may have had this disease. Under certain conditions, the risk of getting sick is 30–40%.
2). Hormonal imbalance and stress significantly weaken the body. Women are more susceptible to hormonal changes, so they get sick 3 to 5 times more often than men.
4). Meteorological factors (seasonality and weather conditions) contribute to the exacerbation of rheumatoid arthritis.
5). Joint injuries.
6). The triggering factor can be any infection: viral, bacterial, fungal.
It is necessary to know the signs of rheumatoid arthritis in order to consult a doctor in time:
1). Morning stiffness and joint pain that begins to subside about half an hour after waking up.
2). Swelling around the joints and redness of the skin above them, the skin is hot to the touch, limited mobility in the joints. Sometimes you can find moving, painless rheumatoid nodules in the joint area.
3). Symmetry of joint damage.
You need to remember what you've been sick with lately.
What other types of arthritis are there?
The most common are:
1). Reactive arthritis is an inflammatory lesion of the joints that develops after suffering from certain infectious diseases (urogenital, intestinal, upper respiratory tract). Rheumatoid arthritis is a reactive arthritis. Rheumatoid arthritis differs from rheumatoid arthritis in that the cartilage tissue is not destroyed, but the synovial membrane of the joints is inflamed. Therefore, joint deformation does not occur.
2). Psoriatic arthritis occurs as a complication of psoriasis.
3). Juvenile arthritis in children (dysplasia, hormonal changes, etc.).
4). Traumatic arthritis (more often in athletes).
Modern treatment methods have a good effect in the treatment of rheumatoid arthritis: both conservative (treatment without surgery) and surgical (with implantation of an artificial joint).
If you are interested in more detailed information about rheumatoid arthritis, you can read the article on the medical website “EVROLAB”. All the important points about this disease are covered in great detail here.
Physical therapy for rheumatoid arthritis is a sick person’s best friend. An indispensable assistant is massage. I recommend Denas therapy and Sujok therapy: they are consonant and very effective. (The first goal when using them is to relieve swelling).
Massage for polyarthritis.
The purpose of massage for polyarthritis: to help reduce joint pain, resolve effusion from the joint cavity, enhance the secretory activity of the synovial membrane, improve lymphatic circulation in the joints, and restore joint function.
Massage begins in the subacute period. In the presence of pain, swelling, local hyperthermia, massage begins outside the source of inflammation. First, you need to weaken the reflex tone of the flexor muscles: stroking, rubbing, and gentle kneading are used. After a few days, they begin to massage the periarticular tissue, and then the joint. (Pay attention to the areas accessible to the joint capsule: if swelling begins, then wait and give rest).
Passive and active movements in the joints are included. Passive - to develop the joint and restore mobility in it), active - to strengthen the muscles that extensor the joints. First we act on the unaffected joints, then on the affected ones.
Exercises for rheumatoid arthritis are best performed after a massage procedure.
The main means of physical therapy are therapeutic exercises for rheumatoid arthritis , swimming and walking to prevent osteoporosis. Walking is possible only if there is no pain in the joints of the legs, you need comfortable orthopedic shoes and, of course, normal body weight. To swim and practice in a health group in the pool, you must obtain a doctor's permission.
If necessary, limb stacking is used to combat muscle contracture and joint ankylosis.
At the end of the article there is the text “Therapeutic exercises for rheumatoid arthritis” for copying without pictures.
Other tasks: strengthen posture.
A gymnastic stick and a medium-sized ball (d 15-18 cm) are used. Use rubber bands - expanders with caution, as strength exercises with weights increase the load on the joints.
Perform the exercises at a slow pace, smoothly, as if you were in water.
Concentrate on the joints, then the healing energy of movement will be directed to its intended purpose.
Starting position lying on your back.
1). Diaphragmatic breathing. Hands on your stomach, legs bent, feet on the floor.
1 – Inhale through the nose, inflating the stomach (the chest does not participate in the act of breathing). There is no need to inflate your stomach too much, so as not to overstretch your abdominal muscles.
2 – Exhale through your mouth in a thin stream, pursing your lips into a tube. The abdomen “deflates” and retracts.
1). Hands under your head, legs bent at the knee joints.
1 – Straighten your right leg, put it down (exhale).
2 - Slowly raise your right leg up (inhale).
3 – Lower the straightened leg (exhale).
4 – Return to the starting position (inhale).
Same with the other leg. 5 – 10 times.
2). Arms along the body, legs straightened.
1 – Extend your right arm and left leg to the sides (inhale).
2 - Return to the starting position (exhale).
3 – Move your left arm and right leg to the sides (inhale).
4 - Return to the starting position (exhale). 5 – 10 times.
3). "Bicycle with one leg." Hands under your head, legs bent, feet on the floor.
1 – Imitate riding a bicycle with your right leg until your muscles fatigue.
4). "Imitation of walking." Arms along the body, legs straightened.
1 – Raise your right arm, left leg (inhale).
3 – Raise your left arm, right leg (inhale).
4 - Return to the starting position (exhale).
5). "Book". Arms to the sides, legs together.
1 – Raise your right hand, place it on your left (“the book is closed”), exhale. The legs remain in place, the side surface of the body stretches.
3 – Left hand - onto the right (exhale).
4 - Return to the starting position (inhale).
6). Arms along the body, legs straightened.
1 – Place your right foot on your left at the ankle joint, press your right foot onto your left, the left leg tries to rise up. Hold the resistance for 7 seconds.
2 - Return to starting position. Rest 14 seconds. (At this time, you can either move your feet to the sides, or bring them inward, as if swaying from side to side, leaning on your heels).
3 – The same on the other side.
4 - Return to starting position. Relaxation.
3 times with each leg.
7). Arms under your head, hands in a lock, legs straight.
1 – Connect the right elbow and left knee (exhale).
2 - Return to the starting position (inhale).
3- Connect your left elbow and right knee (exhale).
Until the muscles become tired.
9). Arms along the body, legs straightened.
1 – Raise your right arm, left leg, stretch your hand towards your foot (inhale).
2- Return to the starting position (exhale).
3 – Raise your left arm, right leg, stretch your hand towards your foot.
10). Arms along the body, legs straightened.
1 - Clench your hands into fists, bend your feet towards you (inhale).
2 - Return to the starting position, relaxation (exhale).
eleven). Hands under your head, legs straight.
1 – Raise your right leg and “draw” circles with your straightened leg clockwise and counterclockwise (4 circles in each direction).
3 – Same with the other leg.
4 – Starting position.
Repeat with each leg again.
Sitting on the mat.
13).Hands on the belt, legs wide apart.
1 – With your right hand, reach for your left foot, extending the foot towards you and stretching the back surface of your right leg.
2, 3 – still springy movements.
Do the same with your left hand to your right foot.
14). Hands in front of you, head resting on hands.
1 – Raise your right arm forward, left leg back, bend your foot towards you. Stretch the spine.
3 – Raise your left arm and right leg and stretch.
15). Muscle relaxation. Hands in front of you, head resting on hands. Rock your pelvis left and right (“swaying”).
16). "Airplane." Isotonic exercise for posture.
Raise your arms to the sides so that your shoulder blades come closer to each other.
At the same time, raise your straightened legs tightly pressed to each other.
Hold the position for 1 minute without rest. Breathing is voluntary. 1 time.
17).Again “sway” the pelvis to relax the muscles. (See exercise No. 15).
18). Hands in front of you, head resting on hands, legs straight.
1 – Raise your right leg, cross it over your left, and touch the floor with your foot.
2- Return to starting position.
3 – Raise your left leg, cross it over your right, and touch the floor with your left foot.
19). "Swim breaststroke." The legs are straightened and pressed tightly against each other, the buttocks are tense, the arms are bent at the elbow joints, and the hands are resting near the shoulder joints.
1 – Stretch your arms forward, head down, exhale.
2 – Arms to the sides, head raised, legs pressed tightly against each other, inhalation begins.
3 – Arms along the body, head raised, continued inhalation.
4 - Arms bent at the elbows, hands near the shoulder joints, head lowered, exhalation begins.
(During the exercise, pay attention to the elbow joints: strive to properly straighten your arms equally on both sides).
20). Again, “sway” the pelvis to relax the muscles. (See exercise No. 15).
21). “Boat” is an isotonic exercise for posture.
Raise your arms forward, legs tightly closed back, stretch your spine. Hold the position for 1 minute. 1 time.
Then perform a relaxing exercise “swaying” the pelvis.
22). "Beach". Hands in front of you, head resting on hands, legs straight. Alternately - counter movement of the legs (flexion and extension of the legs at the knee joints).
Knee-wrist position (can be used if the knee joints are not affected).
23). Lying on your stomach, legs straight, arms resting near the shoulder joints.
1 – Straighten your arms and move to the knee-hand position, inhale.
2 – Stretch your arms forward, sit on your heels, head down, exhale.
3 – Return to the knee-wrist position, inhale.
4 - Return to the starting position, exhale.
24).Raise opposite limbs:
1 - Right arm and left leg, straighten the foot towards you, pull your heel back, stretching the spine.
3 – Raise your left arm and right leg, reaching back with your heel.
25). Knee-wrist position.
1 – Make a “house” by straightening your legs and leaning on your hands and feet.
2.3 – more springy movements, trying to reach the floor with your heels.
Starting position lying on your side.
26). Lying on your left side.
1- Imitate walking: right arm forward, right leg back.
2 – Change the position of the right limbs: arm – back, leg – forward.
Continue until you feel slightly tired.
Then repeat the same while lying on your right side.
27). Lying on your left side.
1- Raise your right leg and head up with your ear to your shoulder, inhale.
2 - Return to the starting position, exhale.
Do the same while lying on your right side with your left leg.
28). Lying on your left side. Raise your right leg and “draw” circles with your foot clockwise and counterclockwise.
Repeat the same while lying on your right side with your left leg.
29). Rest your hands on the back of the chair, legs together.
1 – Place your right foot behind the right front leg of the chair.
3 – Same with the left foot.
thirty). Hands in a “lock”, palms on the chest.
1 – Turn your palms forward, straightening your arms well.
2 - Return to starting position.
31). Place your right leg on your left, with your hands in a “lock” clasping your right knee, fixing it motionless.
Rotate your right foot slowly with full amplitude clockwise and counterclockwise.
(To improve the quality of foot rotation, imagine a circle the size of a plate near your foot and move your big toe along the edge of the imaginary plate). Now change the position of your legs and rotate your left foot.
32). Support yourself with your hands behind you, legs together.
1 – Move your right leg to the side.
2 – Place your right leg on top of your left (knee on knee).
3 – Move your right leg to the side again.
The same on the other side.
33). Hands on your waist, feet together, sit in the middle of the chair seat.
Rolling from heel to toe.
1 – Extend your feet towards you, at the same time stretch your head upward, your back straightens with a slight forward movement, inhale.
2 – Bend your feet, rolling onto your toes, exhale.
Continue several times until you feel slightly tired.
34). Hold the gymnastic stick in your hands behind your shoulder blades.
1 – Straighten your arms up, simulating lifting a barbell, inhale.
2 – Lower the stick to your knees and lean forward, exhale.
3 – Straighten the stick up again, inhale.
4 - Return to starting position.
You can exercise unlimitedly throughout the day (you can divide the set of exercises into parts). Maintain a slow pace, fluidity and quality of movements. Start with intact joints. Remember that therapeutic exercises for rheumatoid arthritis are carried out in the absence of pain and other signs of inflammation in the joints. If your condition worsens due to bad weather or in the heat, then postpone exercises for sore joints for a while and work out with undamaged joints.
Diaphragmatic breathing is always possible!
Posture, gait and normal weight are of great importance for the health of the joints of the legs and spine. Try to lose excess weight to reduce the stress on your joints and spine. It will pay off handsomely.
It is necessary to use not only exercises for rheumatoid arthritis from the presented complex, but also exercises for the hands and fingers, for the eyes, exercises from therapeutic exercises for glenohumeral periarthrosis and cervical osteochondrosis, exercises for the feet will be useful.
Therapeutic exercises for osteochondrosis of the cervical spine.
I look forward to your responses and additions. For example, it will be very good if you share your positive or negative experience and tell us what the importance of physical therapy for rheumatoid arthritis , which exercises help you the most.
I wish you to love and embrace a healthy lifestyle. Do not allow your body to be exposed to several harmful factors at once: this is a difficult test even for a healthy body. There is no way to change the weather, but everything else is possible.
Text to copy without pictures.
Therapeutic exercises for rheumatoid arthritis during remission.
The purpose of LH: eliminating contracture of the flexor muscles, preventing atrophy of the extensor muscles and strengthening muscle strength, as well as preventing ankylosis (immobility) of the joints.
Initial positions sitting and lying, standing in the knee-wrist position (only in the absence of damage to the knee joints).
Start movements on the healthy side.
1). Diaphragmatic breathing. Hands on your stomach, legs bent, feet on the floor. 1 – Inhale through the nose, inflating the stomach (the chest does not participate in the act of breathing). There is no need to inflate your stomach too much, so as not to overstretch your abdominal muscles. 2 – Exhale through your mouth in a thin stream, pursing your lips into a tube. The abdomen “deflates” and retracts. 6 times.
1). Hands under your head, legs bent at the knee joints. 1 – Straighten your right leg, put it down (exhale). 2 - Slowly raise your right leg up (inhale). 3 – Lower the straightened leg (exhale). 4 – Return to the starting position (inhale). Same with the other leg. 5 – 10 times.
2). Arms along the body, legs straightened. 1 – Extend your right arm and left leg to the sides (inhale). 2 - Return to the starting position (exhale). 3 – Move your left arm and right leg to the sides (inhale). 4 - Return to the starting position (exhale). 5 – 10 times.
3). "Bicycle with one leg." Hands under your head, legs bent, feet on the floor. 1 – Imitate riding a bicycle with your right leg until your muscles fatigue. 2 - Return to starting position. 3 – Same with the other leg. 4 - Return to starting position. Repeat the exercise.
4). "Imitation of walking." Arms along the body, legs straightened. 1 – Raise your right arm, left leg (inhale). 2 - Return to the starting position (exhale). 3 – Raise your left arm, right leg (inhale). 4 - Return to the starting position (exhale). 10 times.
5). "Book". Arms to the sides, legs together. 1 – Raise your right hand, place it on your left (“the book is closed”), exhale. The legs remain in place. 2 - Return to the starting position (inhale). 3 – Left hand - onto the right (exhale). 4 - Return to the starting position (inhale). 5 – 10 times.
6). Arms along the body, legs straightened. 1 – Place your right foot on your left at the ankle joint, press your right foot onto your left, the left leg tries to rise up. Hold the resistance for 7 seconds. 2 - Return to starting position. Rest 14 seconds. At this time, you can either move your feet to the sides, or bring them inward, as if rocking from side to side, leaning on your heels. 3 – The same on the other side. 4 - Return to starting position. Relaxation. 3 times with each leg.
7). Arms under your head, hands in a lock, legs straight. 1 – Connect the right elbow and left knee (exhale). 2 - Return to the starting position (inhale). 3- Connect your left elbow and right knee (exhale). 4 - Return to the starting position (inhale). Until the muscles become tired.
8). Arms bent at the elbow joints, legs shoulder-width apart. At the same time, slowly rotate both your hands and feet in one direction, then in the other.
9). Arms along the body, legs straightened. 1 – Raise your right arm, left leg, stretch your hand towards your foot (inhale). 2- Return to the starting position (exhale). 3 – Raise your left arm, right leg, stretch your hand towards your foot. 4 - Return to the starting position (exhale). 5 – 10 times.
10). Arms along the body, legs straightened. 1 - Clench your hands into fists, bend your feet towards you (inhale). 2 - Return to the starting position, relaxation (exhale). 5 – 10 times.
eleven). Hands under your head, legs straight. 1 – Raise your right leg and “draw” circles with your straightened leg clockwise and counterclockwise (4 circles in each direction). 2 - Return to starting position. 3 – Same with the other leg. 4 – Starting position.
12). Diaphragmatic breathing. (See exercise No. 1).
13).Hands on the belt, legs wide apart. 1 – With your right hand, reach for your left foot, extending the foot towards you and stretching the back surface of your right leg. 2, 3 – still springy movements. 4 - Return to starting position. Do the same with your left hand to your right foot. 5 times.
14). Hands in front of you, head resting on hands. 1 – Raise your right arm forward, left leg back, bend your foot towards you. Stretch the spine. 2 - Return to starting position. 3 – Raise your left arm and right leg, stretch. 4 - Return to starting position. 5 times.
16). "Airplane." Isotonic exercise for posture. Raise your arms to the sides so that your shoulder blades come closer to each other. At the same time, raise your straightened legs tightly pressed to each other. Hold the position for 1 minute without rest. Breathing is voluntary. 1 time.
18). Hands in front of you, head resting on hands, legs straight. 1 – Raise your right leg, cross it over your left, and touch the floor with your foot. 2- Return to the starting position. 3 – Raise your left leg, move it over the right, touch the floor with your left foot. 4 - Return to starting position. 5 – 10 times.
19). "Swim breaststroke." The legs are straightened and pressed tightly against each other, the buttocks are tense, the arms are bent at the elbow joints, and the hands are resting near the shoulder joints. 1 – Stretch your arms forward, head down, exhale. 2 – Arms to the sides, head raised, legs pressed tightly against each other, inhalation begins. 3 – Arms along the body, head raised, continued inhalation. 4 - Arms bent at the elbows, hands near the shoulder joints, head lowered, exhalation begins. 5 – 10 times. During the exercise, pay attention to the elbow joints: strive to straighten your arms equally on both sides.
21). “Boat” is an isotonic exercise for posture. Raise your arms forward, legs tightly closed back, stretch your spine. Hold the position for 1 minute. 1 time. Then perform a relaxing exercise “swaying” the pelvis.
23). Lying on your stomach, legs straight, arms resting near the shoulder joints. 1 – Straighten your arms and move to the knee-hand position, inhale. 2 – Stretch your arms forward, sit on your heels, head down, exhale. 3 – Return to the knee-wrist position, inhale. 4 - Return to the starting position, exhale. 5 – 10 times.
24).Raise opposite limbs: 1 - right arm and left leg, straighten the foot towards you, pull back with the heel, stretching the spine. 2 - Return to starting position. 3 – Raise your left arm and right leg, reaching back with your heel. 4 - Return to starting position. 5 – 10 times.
25). Knee-wrist position. 1 – Make a “house” by straightening your legs and leaning on your hands and feet. 2.3 – more springy movements, trying to reach the floor with your heels. 4 - Return to starting position. 5 – 10 times.
26). Lying on your left side. 1- Imitate walking: right arm forward, right leg back. 2 – Change the position of the right limbs: arm – back, leg – forward. Continue until you feel slightly tired. Then repeat the same while lying on your right side.
27). Lying on your left side. 1- Raise your right leg and head up with your ear to your shoulder, inhale. 2 - Return to the starting position, exhale. 5 – 10 times. Do the same while lying on your right side with your left leg.
28). Lying on your left side. Raise your right leg and “draw” circles with your foot clockwise and counterclockwise. Repeat the same while lying on your right side with your left leg.
29). Rest your hands on the back of the chair, legs together. 1 – Place your right foot behind the right front leg of the chair. 2 - Return to starting position. 3 – Same with the left foot. 4 - Return to starting position. 5 – 10 times.
thirty). Hands in a “lock”, palms on the chest. 1 – Turn your palms forward, straightening your arms well. 2 - Return to starting position. 5 – 10 times.
31). Place your right leg on your left, with your hands in a “lock” clasping your right knee, fixing it motionless. Rotate your right foot slowly with full amplitude clockwise and counterclockwise. (To improve the quality of foot rotation, imagine a circle the size of a plate near your foot and move your big toe along the edge of the imaginary plate). Now change the position of your legs and rotate your left foot.
32). Support yourself with your hands behind you, legs together. 1 – Move your right leg to the side. 2 – Place your right leg on top of your left (knee on knee). 3 – Move your right leg to the side again. 4 - Return to starting position. The same on the other side. 5 – 10 times.
33). Hands on your waist, feet together, sit in the middle of the chair seat. Rolling from heel to toe. 1 – Extend your feet towards you, at the same time stretch your head upward, your back straightens with a slight forward movement, inhale. 2 – Bend your feet, rolling onto your toes, exhale. Continue several times until you feel slightly tired.
34). Hold the gymnastic stick in your hands behind your shoulder blades. 1 – Straighten your arms up, simulating lifting a barbell, inhale. 2 – Lower the stick to your knees and lean forward, exhale. 3 – Straighten the stick up again, inhale. 4 - Return to starting position. 5 – 10 times.
35). Grasp the ball (d 15 - 18 cm) with your hands and, without moving your palms, rotate in front of you. If there is no ball, then you can close your hands into a “lock” and rotate your hands.
You can exercise unlimitedly throughout the day (you can divide the set of exercises into parts). Maintain a slow pace, fluidity and quality of movements. Remember that therapeutic exercises for rheumatoid arthritis are carried out in the absence of pain and other signs of inflammation in the joints. If your condition worsens due to bad weather or in the heat, then postpone exercises for sore joints for a while and work out with undamaged joints.
Posture, gait and normal weight are of great importance for the condition of the joints of the legs and spine. Try to lose excess weight to reduce the stress on your joints and spine. It will pay off handsomely.
Below are links to the articles you need.
Exercises for fingers.
Therapeutic exercises for glenohumeral periarthrosis.