Improve your pain

The best form of fitness for people with arthritis involves low-intensity workouts with stretching & strengthening, says Shweta D'souza

Yoga is the best option for this kind of workout as it incorporates all these essentials as well as is a great mind energising workout spreading positive vibes. Some of the exercises you can do in the comfort of your home are listed below. However, it is recommended to have a professional to guide you.

For the hands

• Finger Lift: Start with your thumb, lift each finger slowly off the table one at a time. Hold each finger for a second or two and then lower it. Do the same exercise with every finger of the left hand.
• For Wrists: Hold your right arm out with the palm facing down. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hold the position for a few seconds.

For Legs

• Long Leg Raises: Lie flat on your back on the floor or bed with your arms at your sides, toes up. Keep your leg straight while tightening your leg muscles and slowly lift it several inches. Tighten your stomach muscles to push your lower back down. Hold and count to 5, then lower your leg slowly. Repeat and switch to the other leg.
• Half Squats: Stand with your feet shoulder-distance apart and stretch your arms out in front of you. Slowly bend your knees until you’re in a half-sitting position. Hold on to a chair for balance, if necessary. Keep your back straight and chest lifted — don’t lean forward. With your feet flat on the floor, hold the position for 5 seconds, and then slowly stand back up.
• Sitting Leg Stretch: Sit on the floor with both legs out straight. Stabilize yourself with your hands on either side of your hips, and keep your back straight. Slowly bend one knee until it feels stretched, but not until it becomes painful. Hold your leg in that position for 5 seconds, then slowly straighten your leg out as far as you can, again holding for 5 seconds.

A few other stretches you can do:

The Cat and Cow Pose: Start in tabletop position on your fours, Wrists under your shoulders, knees under your hips. Knees, legs, feet are hip-width apart. Keep shoulders back and down, relaxed neck. Center your head in a neutral position, gaze softens downward. On an inhale you move into cow pose. Begin to lift your sitting bones and your chest towards the ceiling, while your belly sinks to the floor. Lift your chin, curving slightly your neck. Look towards the ceiling. Keep the shoulders away from the ears, and bring shoulder blades together to open your chest. On an exhale reversely move into the cat. Pull your belly button to your spine, curving your back toward the ceiling.

Supine Spine Twist: Lie down on your back. Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling. Press into your feet to lift your hips slightly off the floor and shift them about an inch to your right. Draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Cross your right knee over your mid-line to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. You can hook your right foot behind your left knee if you like.

Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your palms toward the ceiling.

On your exhalations, release your left knee and your right shoulder toward the floor. Hold the pose for five to 10 breaths before rolling onto your back and drawing your right knee into your chest. Release both legs to the floor to neutralize your spine for several breaths before doing the other side.

The writer is a fitness expert at Wellintra Fitness