3 effective exercises/disciplines for Arthritis
FELDENKRAIS METHOD“Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself” — Moshe Feldenkrais. The Feldenkrais Method is recognised for its demonstrated ability to improve posture, flexibility, coordination, self-image and to alleviate muscular tension and pain. The effectiveness of the Feldenkrais Method is in its ability to access the nervous system’s own innate processes to change and refine functioning. Feldenkrais is based on principles of physics, biomechanics and a complete understanding of human development. As a form of somatic education, the Feldenkrais Method uses gentle movement and directed attention to improve movement and enhance human functioning. This allows increased ease and range of motion, improved flexibility and coordination, and a re-discovery of efficient, graceful movement.
Read MoreWhat are the top 7 exercises for arthritis suffers?
Sonia Jones ND from the Haven Spa and Health Clinic
Arthritis sufferers are being told they must exercise – and this can be a daunting thought when you are in so much pain, and full of stiffness and so tired from the lack of sleep, because the pain and discomfort keeps you awake half the night.
You certainly can’t do any high impact exercise.
However, there are plenty of low impact exercises that have helped a lot of people to ease their pain, reduce their stiffness, given them more balance and stability. As the body relaxes less pain is experienced and you are able to sleep better, which makes the whole day look so much better.
Exercises in the pool - helps arthritis sufferers. Do your exercises in the water is easier on your joints,the water’s buoyancy supports your body’s weight which reduces stress on the joints and minimizes pain. But you still need to be careful to not over do things at first. You can walk in the shallow end of the pool, especially if you find walking normally to painful. Not everyone has access to a pool.
You do need to bear in mind that exercising, swimming and walking in water is not bone-building exercises.
Yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to “yoke,” or unite, the mind, body, and spirit.Yoga includes physical movement, and certain lifestyle practices. Training your mind, body, and breath correctly is fundamental. The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting. It has been noted to improve your flexibility, strength, balance, and stamina. In addition, many arthritis sufferers who practice yoga say that it reduces anxiety, pain, and stress, improves mental clarity, and even helps them sleep better.
Pilates can easily be tailored to your individual needs, contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility. Pilates like most exercises recommended in this article pays particular attention to breathing correctly.
For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints, working muscles groups.
Callanetics once popular, very popular and well known is coming back with a program for people with arthritis type conditions.
“Callanetics is a unique program that works your muscles with very small and very intense pulses. It’s a technique that gets results because every movement is mindful and precise (each pulse moves less than an inch). The concept was invented in the 1980s, but these movements have truly “evolved” (with new progressions that incorporate spinal stabilization, pelvic floor engagement and Pilates elements). It has a very refined feel — quiet piano music, methodical instruction and lots of between-move stretches”.
Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. Qi pronounced chee means the life force. Gong pronounced gung means accomplishment. Qigong practice involves a posture, (whether moving or stationary), breathing techniques, and mental focus. The gentle, rhythmic movements of Qigong reduce stress, build stamina, increase vitality, and enhance the immune system. It has also been found to improve cardiovascular, respiratory, circulatory, lymphatic and digestive functions. It also creates a balanced life style, which brings greater harmony, stability, and enjoyment.
Tai Qi It is increasingly being recognized that regular exercise reduces pain, fatigue, and depression, especially through the ancient art of Tai Qi.
Tai Qi integrates mental and physical exercises to achieve a more complete, in-depth solution to the problems facing sufferers of arthritis and osteoarthritis. Gentle stretching and strengthening movements, exercises to increase the joints’ range-of motion, cardiovascular work, in conjunction with mental exercises.
Deep breathing and visualization exercises help evoke healing energy and spirituality to reduce inflammation and stress. The mind-body exercises for arthritis can be modified and performed on a chair you are able to do them standing and moving slowly.
Walking has always been good for any condition. You can decide how far you can walk, you can walk as slow as you like at first. It is free and allows you to get fresh air and some UVs. Make sure you have walking shoes on with plenty of shock absorbency, making the experience as low impact as possible. You can wear a pedometer, this will tell you exactly how far you are walking each week – this will enable you to set goals.
Remember these exercises will not cure your arthritis but if you make one of them part of your life with other lifestyle changes you will make a huge difference to your condition, especially if you change your diet.
Some people have told me they just don’t have the money for classes. So what can be done instead – second best thing would be a DVD that specializes in the older person, or is designed for someone with one of the many types of arthritis conditions. Walking is free and safe with the right shoes.
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Pilates seems to help arthritis
To encourage joint lubrication, cartilage repair, strengthen muscles, and generally encourage better circulation to the area. Remember go easy.
Pilates can easily be tailored to your individual needs, contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility.
For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints, working muscles groups.
An important part of Pilates for arthritis sufferers is encouraging the correct bio-mechanics – by specific alignment movements and strengthening the surrounding tissue. Encouraging better circulation to the area. As a result there is less pressure on the joints, less wear and tear, better circulation to the joints encourages repair.
Before you embark on a Pilates program seek out advice, even if you can’t afford the classes long term – get as many as you can afford. Then if you want to continue Pilates long-term buy a DVD that specializes in such conditions.
Little by little, step by step, never over do it and never do more than is comfortable. Remember to breath.
Pilates can be part of your program to get healthier and manage your arthritis – one of the most important things is to have a really nourishing therapeutic diet.
Read MoreArthritis is really helped with the correct exercise
Pain can make the thought of exercising quite of putting, lets face it some of us don’t need much excuse, but exercise really can help you especially with arthritis type conditions. There are many types of exercise, making it difficult knowing where to begin for fear of making things worse. Choose the right type of exercise and it will help alleviate your symptoms.
Any thing you choose to do whether you are in pain or not you need to enjoy doing. We are all different, some prefer tai chi or chi gong and some people may prefer yoga, or simple stretching, others swimming.
When I am asked at the clinic which is best for their condition I generally tell the clients to listen to their bodies. Your body will tell you whether you have found relief from doing the exercises. This will be in the form of decreased pain and an increase in range of movement. Of course it may take some time to see some good results, some sufferers are lucky they feel better immediately.
When you find an exercise to suit you, the better the chances of sticking with it, the longer you will continue doing it, the longer you will reap the benefits.
It has been said that hatha yoga practiced regularly, a long with the correct diet (vitally important) can cure arthritis.
But you don’t have to bend over backwards to see great results from regular exercise. It could be a simple as taking a walk each day. If you are unable to do this then maybe start by walking 1 -2 times per week. Set yourself attainable goals and start off slowly and gently.
Swimming is a great form of non weight bearing activity, or aqua aerobics this so much gentler than normal aerobics. You can befit from just working your arms and legs in the water. You can do pendulum type exercises with your arms and simple kicking exercises for your legs. Some studies have found that men who swam compared to men who did no exercise at all, had significantly better bone density levels.
There are other activities that would help you limber up like ball room dancing, gentle cycling or gardening such a great hobby.
In a nut shell –
do what you enjoy
that is safe
listen to your body
never over do it, more is never better
get moving but be gentle
So get up out of the chair and start exercising, you have everything to gain and nothing to lose (except perhaps a few pounds).
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In too much pain to be active You maybe in too much chronic pain to exercise in the usual way. For chronic pain (NEVER for acute pain – just received from an injury) – soak in a hot bath with a couple of large handfuls of Epsom salts, relax with some calming essential oils and listen to relaxing music. After a little soak, gently and very carefully move your joints, and slowly stretch your muscles just a little. Always listen to your body never cause them to be too painful. As your diet improves and your condition improves you can then contemplate yoga or pilates, in a gentle way at first. Remember listen to your body. |