As you may know, arthritis wears away at the cartilage and synovial lining of a joint, causing pain and stiffness. However, regular proper stretching can help in a variety of ways. For one, it allows you to maintain your range of motion, enabling you to complete your daily activities.
It also strengthens the muscles surrounding your joints, which provides added support.
The following are 3 easy stretches you can try at home to ease arthritis in your hips. It’s also a good idea to try these stretches to loosen up your muscles before undertaking other exercise, such as cardio or weights.
*If you find you’re particularly stiff, try taking a warm shower or applying a heat compress before you begin to loosen up your muscles.
Begin by standing up straight, holding onto the back of a chair. Gently swing your leg to each side as far as you comfortably can, and then swing it forwards and back. If you find this is difficult, try it in a swimming pool, as the water can help your buoyancy. (By taking the weight off the joints you may find they move easier.)
Alternate each leg, and repeat 5-10 times. If you can do this comfortably, try hold your leg out to the side for 5 seconds to work your muscles.
Simply lie flat on your back and raise or pull your bent knee up toward your chest until you feel a stretch. If you find you can do this easily, and have good balance, you can also try this standing on one leg. (We recommend leaning against a countertop.)
Again, you can also try the standing stretch in the pool to decrease the strain. Hold this position for 5-10 seconds and repeat 5-10 times for each leg.
Inner Leg Stretch
Sit down, supported against the wall if necessary, with your knees bent and the soles of your feet touching. If possible, try holding your knees or ankles and gently bend forward.
This helps to stretch out your inner thighs, opening the hips and strengthening the supporting muscles. Hold for 5 seconds and repeat 5-10 times.
We hope this helps you better manage your arthritis! For more information about arthritis relief, browse our Adjustable Beds Blog or check out our range of adjustable beds, which are proven to help relieve joint pain.