Adding Flexibility to Your Daily Routine

When deciding which type of flexibility activities to use, you must consider the severity of your arthritis and your personal needs. I recommend using both the static stretching technique and active range of motion activities (see table 5.1 for guidelines). These two methods tend to be easier to do properly, and you do not need a partner or any special equipment. You need both - static stretches focus on increasing flexibility and loosen up muscles that are tight or motions that are restricted, whereas range of motion activities maintain normal motion.

Do active range of motion exercises daily. Range of motion activities are a good way to get started in the morning; you can even intersperse them throughout the day for joints that tend to stiffen quickly. Since moist heat helps increase circulation to your muscles and decrease stiffness, a warm shower is a good place to do some easy motion activities (if you have room). Or you can do your routine just after coming out of the shower. Do a few repetitions after being still for long periods, such as after a daily rest or when you have been sitting for a prolonged time. Gentle range of motion in the evening, before retiring, may lessen morning stiffness. You may also find a simple flexibility routine a nice way to relax at the end of the day.

Stretching Guidelines

Static stretches work well as part of your cool-down routine after your aerobic or strength activities. You can vary the stretches according to the activity you are focusing on, such as working on legs for the days you are walking. On days when you have done strength training, add a few upper-extremity and lower-extremity stretches. I also tell patients that static stretches are good for when they re relaxing in front of the television, if they have problems with tightness. For example, many people have very tight hamstrings, perhaps from sitting so much. At the end of the day, if you are watching some television, break up your sitting time by getting on the floor and doing your stretches.

Range of Motion Activities

Specific Stretching Activities