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Stretching is the basis of any exercise regimen; it helps to prepare
the muscles and joints for any type of physical activity that may
occur. Preparing the muscles and joints is needed before doing any
activity whether you have Rheumatoid Arthritis or not, since it is
possible to injure the muscles and joints by just jumping into a
rigorous exercise regimen.
The benefits of stretching include improving
your flexibility, preserving your muscle strength, preventing muscle
stiffness and cramps, help you maintain a healthy weight so there is
less strain on your joints, and increasing your endurance level so you
can move on to other types of exercises. There are more advanced types
of stretching exercises such as Yoga and Tai Chi that are recommended
once you have built up your endurance for stretching, strength
training, and aerobic exercise since they help to build-on and maintain
your endurance for these other types of exercises.
Most of the stretching exercises are best done while sitting, this
will help support your joints and prevent them from bearing unnecessary
weight during your regimen, so you can center your focus on your
exercise regimen. Remember to breathe while doing these; don’t hold
your breath as this can cause cramps and lightheadedness; just breathe
normally!
Remember these are only suggestions for exercises; this list is not
intended to replace the advice from your physician, rheumatologist,
physical trainer, or therapist. If you choose to follow this list, keep
in mind that you do not have to do every single one of these; choose
only the ones that you feel comfortable doing. Start slowly, the
stretching exercises are not meant to be rushed; you benefit the most
from slow smooth movements during stretching. Also, don’t be alarmed if
your joints “crackle”; as long as no pain accompanied with the sounds,
there isn’t a need to worry.
For your convenience, the stretching exercises are divided into
three different sections, one for your upper body, such as your arms,
neck, shoulders, and upper back; one for your abdominal area and lower
back; and one for your lower body that includes your legs, hips, knees,
and feet. When possible we’ve included a diagram to help you better
understand how to perform the specific exercise.
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