A Body in Motion Stays in MotionExercisesforArthritisPrevention

PartsinMotion

Fingertip touches

•Touchthetipofyourthumbtothetipofyourindexfinger.

•Openyourhandandrelax.

•Touchthetipofyourthumbtothetipofyourmiddlefinger.

•Openyourhand,relax,thenrepeatwitheachfinger.

Touchingeachfingeronetimeequalsonerepetition.Perform10repetitionswithbothhandsonceaday.

A body in motion must stay in motion.

It’snotjustalawofphysics–it’strueaboutyourhealthaswell.Nomatteryourage,stayingactiveisoneofthemostimportantthingsyoucandotokeepyourbodyhealthy.Whetheryouaretryingtopreventarthritisorwanttokeepexistingarthritisfromgettingworse,exerciseisessential.

Dailyexercisehelpskeepyourjointsfullymobile.Strengtheningthesurroundingmusclesnotonlyhelpssupportthejoints,italsotransportsnutrientsandwasteproductstoandfromthecartilage–thematerialthatprotectsandcushionstheendsofthebones.

Theexercisesinthisguidearecalledrange-of-motionexercises.Theyaregentleexercisesthataimtomoveeachjointthroughitsnormalmaximumrangeofmotion.Theseexercisesshouldbedonedailytohelpkeepjointsfullymobileandtopreventstiffnessanddeformities.Normaldailyactivities,suchashousework,dressing,bathingandcooking,arenotasubstituteforrange-of-motionexercises.

Iftherecommendednumberofrepetitionsforeachexerciseistoomuchforyou,simplydoasmanyrepetitionsasyourbodywillallow.Overtimeyouwillbuildstrengthandbeabletodomorerepetitions.

Hands

Wrists and elbows

Turnovers

•Standorsitwithyourarmsateachside,elbowsbentto90degreesandyourpalmsfacingdown.

•Rotateyourforearmuntilyourpalmisfacingup.

•Returntothestartingposition.

Rotatingyourpalmsupandthenreturningtothestartingpositionequalsonerepetition.Perform10repetitionswithbotharmsonceaday.

Elbows and shoulders

Elbow circles

•Situpstraightandtallinachairwithyourarmsouttothesidesandyourfingertipsrestingonyourshoulders,asshown.

•Make10backwardcircleswiththetipsofyourelbows.

•Restandrelax.

•Make10forwardcircleswiththetipsofyourelbows.

Eachfullrotationofyourelbow,backwardorforward,equalsonerepetition.Perform10repetitionsofbackwardcirclesand10repetitionsofforwardcirclesonceaday.Progressbygraduallymakingbiggercircles.

Shoulders

Arm circles

•Situpstraightandtallinachairwithyourarmsstraightoutfromyourbody,asshown.

•Make10backwardcircleswithyourshoulders.

•Restandrelax.

•Make10forwardcircleswithyourshoulders.

Eachfullrotationofyourarms,backwardorforward,equalsonerepetition.Perform10repetitionsofbackwardcirclesand10repetitionsofforwardcirclesonceaday.Progressbygraduallymakingbiggercircles.

Shoulders and back

Overhead press

•Standorsitinachair.

•Holdyourarmsatyoursideswithyourelbowsbent,asshown.

•Liftandstraightenyourarmsupoveryourheadashighasyoucan.

•Slowlyreturntothestartingposition.

Eachraisingandloweringofyourarmsequalsonerepetition.Perform10repetitionsonceaday.

Back

Shoulder blade touches

•Situpstraightandtallinachairwithyourarmsstraightdown.

•Slowlypinchyourshoulderbladestogether,asshown.

•Relaxandrepeat.

Eachtimeyoupinchyourshoulderbladesequalsonerepetition.Perform10repetitionsonceaday.

Upper body

Choo-choo

•Sitinachair.

•Bendyourelbowsto90degrees.

•Makecircleswithyourshouldersina“choo-choo”fashion,asshown.

•Performthismotionfor15seconds.

Performtwosetsof15-secondintervalsonceaday.

Knees

Leg extensions

•Sitinachairwithyourfeetonthefloor,legsbenttoa90-degreeangle.

•Straighten(extend)onelegatthekneeasfarasyoucan.

•Returntothestartingposition.

•Repeatwiththeotherleg.

Perform10repetitionswithyourrightlegand10repetitionswithyourleftlegonceaday.

Hips

Leg lifts

•Sitinachairwithyourfeetonthefloor,asshown.

•Liftonethighandkneeupashighasyoucanwhilekeepingyourkneebent.

•Slowlyreturntothestartingposition.

•Repeatwiththeotherleg.

Eachraisingandloweringofthethighandkneeequalsonerepetition.Perform10repetitionswithyourrightkneeand10repetitionswithyourleftkneeonceaday.

All exercise illustrations copyright by BioEx Systems Inc., www.BioExSystems.com. Illustrations not for reproduction.

The arthritis experts at Norton Orthopaedic Care

Wouldyouliketolearnmoreaboutkeepingyourbodyinmotion?NortonOrthopaedicCareoffersmanywaystohelppreventandtreatarthritis,aswellascareforinjuriesandotherconditionsthataffectthebonesandjoints.Ourboard-certifiedphysicians–manyofwhomarefellowshiptrained–worktogetherwithnurses,therapists,physiatristsandothercareproviderstoofferafullrangeoforthopaedicservices.Fromdiagnosisthroughrecovery,ourgoalistorestoremaximumfunctionsothatyoucankeepyourbodyinmotion.

Tomakeanappointmentwithanorthopaedicspecialistortolearnmoreaboutpreventingarthritis,call(502) 629-1234 orvisitNortonHealthcare.com/PartsInMotion.

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