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Living with arthritis can be challenging but it doesn’t have to be crippling with the right approach and lifestyle modifications you can manage your symptoms and improve your overall quality of life this blog will provide evidence -based exercise to help you to do just that.


Stretching is an essential component of arthritis management. It helps improve flexibility and range of motion,        reduces stiffness and pain, and improves circulation. Here are some stretches you can try: 

  • Wrist and finger stretch, extend your arms in front of you, palm facing down. Use your other hand to gently pull your fingers back towards your wrist, holding for 20 to 30 seconds before releasing. 
  • Shoulder rotations: Sit or stand with your arms at your side slowly circle your shoulders forwards and then backwards for 10 to 15 repetitions. 
  • Knee to chest Stretch: Lay on your back with your legs extended. Bring one knee up towards your chest, using both hands to draw it in as close as possible. Hold for 30 to 60 seconds before releasing, then repeat on the other side. 

2-Low-impact cardio: 

Cardiovascular exercise is important for maintaining cardiovascular health (heart and blood vessels), keeping your weight under control, and reducing inflammation associated with arthritis. However high impact exercises like running or hiking may be too strenuous on your joints. Instead, opt for low impact activities like swimming, cycling, or brisk walking for at least 30 minutes a day. 

3-Strength Training 

Strength training helps build muscle around your joints, providing more support and stability. It can also help to reduce joint pain and increase flexibility and prepare you for recovery after joint replacement surgery. Try incorporating resistance bands or light weights into your routine. 

 Living with arthritis doesn’t have to mean surrendering to discomfort and pain. These exercises can help you manage your symptoms, improve your fitness, and live a more fulfilling life. Remember to stay positive and keep moving, with a little commitment you can achieve great things!  

 As always if you have any questions about your condition consult New Forest Sports Massage Principle Osteopath-Sally.