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Gentle Moves, Big Impact: Arthritis-Friendly Exercises


group of seniors using resistance bands while exercising outside.

With spring in full swing, it's the perfect time to shake off the winter blues and get moving. But if you're like me and deal with the challenges of arthritis, you might be wondering, "How can I stay active without aggravating my condition?"

Well, don't worry, because I've got you covered! Today, I'm giving you some arthritis-friendly exercises specifically tailored to different parts of the body. Let's dive in.


🤲 Arthritis in Your Hands

For those achy hands, try these exercises:

  • Finger Stretch: Gently stretch each finger by pressing it down with the opposite hand, holding for a few seconds, and then releasing.
  • Wrist Flexion and Extension: Hold your arm out with your palm facing down. Use your other hand to gently bend your hand upward at the wrist, then downward.
  • Squeezing a Stress Ball: This simple exercise helps improve grip strength and flexibility in the hands.


🦶 Arthritis in Your Feet

To keep your feet happy, consider these exercises:

  • Toe Taps: While seated, lift one foot off the ground and tap your toes on the floor, then switch to the other foot.
  • Ankle Circles: Rotate your ankles clockwise and then counterclockwise to improve mobility and reduce stiffness.
  • Calf Raises: Stand up straight and lift yourself onto your tiptoes, then lower yourself back down. This exercise strengthens the calf muscles and improves stability.


🦵 Arthritis in Your Knees

For those creaky knees, try incorporating these activities:

  • Swimming: Take a dip in the pool for a low-impact workout that's easy on the knees while providing excellent cardiovascular benefits.
  • Cycling: Enjoy the great outdoors on a bike ride, which helps strengthen the muscles around the knees while minimizing stress on the joints.
  • Leg Raises: While lying on your back, slowly raise one leg off the ground, then lower it back down. This exercise strengthens the quadriceps, providing support to the knees.


🕺 Arthritis in Your Hips

Keep your hips happy with these exercises:

  • Hip Circles: Stand up straight and gently rotate your hips in a circular motion, first clockwise and then counterclockwise.
  • Seated Leg Lifts: While seated in a chair, lift one leg straight out in front of you, then lower it back down. Repeat with the other leg.
  • Water Aerobics: Join a water aerobics class for a fun and low-impact workout that's gentle on the hips while providing excellent resistance.


🧘‍♂️ Arthritis in Your Spine

To maintain spine mobility, consider these exercises:

  • Cat-Cow Stretch: Start on your hands and knees, arching your back up like a cat, then lowering your belly and lifting your chest like a cow.
  • Gentle Twists: Sit on the edge of a chair and gently twist your torso to one side, holding for a few seconds before switching to the other side.
  • Pilates: Incorporate Pilates exercises into your routine to strengthen the muscles that support the spine while improving flexibility and posture.


💪 Arthritis in Your Shoulders

Keep your shoulders mobile and pain-free with these exercises:

  • Shoulder Rolls: Roll your shoulders forward, up, back, and down in a smooth circular motion to relieve tension and improve range of motion.
  • Wall Angels: Stand with your back against a wall and slowly raise your arms overhead, sliding them up and down the wall in a snow angel motion.
  • Resistance Band Exercises: Use a resistance band to perform exercises like shoulder presses, lateral raises, and rows to strengthen the muscles surrounding the shoulders.


Remember, it's crucial to listen to your body and modify exercises as needed to suit your individual needs and limitations. Start slowly and gradually increase the intensity and duration of your workouts as your strength and confidence grow.

And don't forget to incorporate Outback's soothing products into your post-exercise routine to ease any discomfort and keep you feeling your best.

**Before starting any new exercise program, it's always a good idea to consult with your doctor or healthcare provider to ensure it's safe and appropriate for your individual health needs.

Let's make the most of the warmer weather and keep moving forward together!


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3 Responses

Barbara Brown
Barbara Brown

May 16, 2024

Thank you for your tips on recipes and exercises. I wouldn’t be without my Outback Oil roll on. It has provided pain relief when nothing else I tried would—with natural ingredients and no toxic drugs.Thanks again.

James l golden
James l golden

May 16, 2024

I like your product and tips but send tips so I can print

Theresa Kelly
Theresa Kelly

May 16, 2024

😊 Thank you

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