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Best Arthritis Neck Exercise Program to relieve and cure neck arthritis pain and cervical spondylosis in 2011

January 26, 2011 in Cervical Spondylosis and Neck Arthritis, Exercises

We are providing complete solution for neck pain management and neck exercise program in 2011. This is best exercise program for arthritis affected neck pain management and for cervical spondylosis pain.  This exercise workout program includes stretching, strengthening and relaxing for neck pain, please follow the instructions and relieve your neck pain in 2011.

1.       Neck side bending exercise- Sit or stand straight, hold your neck straight as shown in picture. Now bend your neck to one side till you do not feel some relief in neck pain. Please make sure that your neck does not move backward or forward. Start bending your neck on right side and then do left side.  Make a set of 10 repetitions for neck side bending exercise to relieve from neck pain or cervical spondylosis.

neck side bend exercises

2.       Neck side rotation exercise- Sit or stand straight, hold your neck straight as shown in picture. Now move your head towards right shoulders without moving head backwards or forward direction, hold until you do not feel some sort of stretch.  Start bending your neck on right side and then do left side. Make a set of 10 repetitions for neck side bending exercise to relieve from neck pain or cervical spondylosis.

Neck exercises- side rotation

3. Neck Stretching exercise with hand-  Keep your left hand on backside of your hand as shown in picture and try to keep your head to move forward towards arm-pits with support of your hand. Give only gentle pressure with your hand and hold for only 5 seconds and make a set of 10 repetitions for neck side for both right side and left side. This side bending exercise will relieve your neck pain or cervical spondylosis pain.

Neck strecthing exercise with hand

4.       Neck Side rotation exercise with hand- Sit or stand straight, hold your chick with hand as shown in picture. Now move your head towards right shoulders with gentle pressure from your hand without moving head backwards or forward direction, hold for 5 seconds.  Start this exercise your neck on right side and then do left side. Make a set of 10 repetitions for neck side bending exercise to relieve from neck pain or cervical spondylosis.

Neck exercise side rotation with hand

5.      Keep a soft ball behind your head as shown in picture below, move your head sideways and move your head up and down. Continue with this exercise for 60 sec to 90 sec exercise to get relief from neck pain or cervical spondylosis. Don’t continue with this exercise if you feel over exhausted or exertion.

Neck pain relief exercise with ball

6.       Stand straight and move your shoulders backwards, give proper force with shoulders as much as you can. Try to hold your shoulders back for atleast 5 seconds and make atleast 10 repetitions.

Neck pain relief exercise with shoulders

These all exercise will give relief from neck pain or cervical spondylosis. Continue with these exercises and see immediate results to cure and get pain relief from neck pain and cervical spondylosis in 2011.

What is Cervical Spondylosis or arthritis neck pain and reasons for neck pain

Cervical Spondylosis which is also known neck arthritis and neck pain, is a disorder in the neck caused because of  wear and tear on the cartilage and later on bones in the neck area. Cervical Spondylosis is result of wear in the cervical spine which suppress the cushions in the disk of the neck. This will result in increased gap on one side and reduced gap on vertebrae or disks in the neck area.

Cervical Spondylosis is condition in which the nerve roots are suppressed in the neck and the neck roots later on effect the nerves in the back spine and hip spine in the later stages. Other reasons for cervical spondylosis is could be neck injuries in the past or present, rheumatoid arthritis or any spine surgery in the past. One of the major symptoms of Cervical Spondylosis and neck pain are stiffness in the neck region, low sensation in the neck or back upper shoulder area, weakness in the arms.

In later stages cervical spondolysis could also be a cause for slip disk or sciatica and hip arthritis. The best cure for cervical spondylosis is exercises in 2011.

Know more

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What is Rheumatoid Arthritis?

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Arthritis Lower Back Exercise Program to cure back arthritis and sciatica in 2011

January 14, 2011 in Arthritis, Back arthritis, Exercises

This is a complete list of arthritis lower back exercise for 2011, these exercise will relieve arthritis lower back pain if followed continuously. This is a complete arthritis lower back exercise workout program which includes stretching, strengthening and relaxing. Follow best arthritis lower back exercise program and feel pain relief in few days.

1.       First lie on flat floor on mattress and keep your hands stretched on side as shown in picture.  Now move your knee sideways without moving your back and breathe normally. Stay in this position and count 1 to 5 and repeat same 10 times in morning before intake of any food. It will help a lot in relieving lower back arthritis pain.

Lower Back arthritis exercise with leg opening



2.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now keep your lower back and & head still, now move your one leg straight and stretch as much as you can. Repeat same with other leg and make a set for each leg. This is stretching exercise for arthritis affected lower back.

Lower-back-arthritis-and-sciatica-exercise-on-mattress

3.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now keep your lower back and & head still, try to hold your knee as shown in picture. Hold your leg and count 1 to 5 and repeat same with other leg and make a set of 10 for each leg. This is also arthritis lower back pain relief stretching exercise.

Lower-Back-arthritis-and-sciatica-exercise-leg-lift

4.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now take your right knee towards left shoulder and press with hand as shown in picture and count 1 to 7 and repeat same with other leg and make a set of 10 for each leg. This is also arthritis lower back pain relief exercise.

Lower-back-strenghtening-arthritis-and-sciatica

5.        Lie on flat floor on mattress and keep pillow under your head as shown in picture. You can do this arthritis lower back exercise on bed also. Keep your heels close to hips and take your knees with support your hand and count from 1 to 10 and make 10 repetitions. This is also arthritis lower back pain relief exercise for s1,c4, c5 region.

Lower-arthritis-back-exercise-with-hand-support

Turning lower back arthritis exercise for both arthritis and sciatica

6.       Lie on flat floor on mattress or bed and keep your hands under your head. Now take your head upwards and take support of your elbow to give limited pressure on arthritis lower back or sciatica affected back. Count from 1 to 3 and make 10 repetitions. This is another arthritis lower back pain relief exercise.

Lower-back-exercise-for-arthritis-and-sciatica-back

7.       Lie on flat floor on mattress and press your hands and make arc with your back (do not move sideways, back should be straight). Count from 1 to 3 and make 5 repetitions. Note- Do not do this exercise if you feel pain in lower back. This is also arthritis lower back pain relief exercise.

Lower-back-arthritis-exercis

8.       Lie on your stomach; keep your head on floor. Now lift your right hand above head and lift your left leg as much as you ca. Do same with left hand and right leg also, Count from 1 to 3 and make 5 repetitions.  This is also arthritis lower back pain relief exercise.

Lower-arthritis-back-exercise-and-sciatica

9.       Lie on your stomach and lift your head along with both hands and legs as shown in picture. Hold and Count from 1 to 3, try to make 5 repetitions. This is also arthritis lower back pain relief and strengthening exercise.

arthritis-Lower-back-exercise-and-sciatica

10.   This is one of best exercise for arthritis affected lower back. Lie on flat floor on mattress, bent your knees as shown in picture below. Now take both your knees sideways till the point you do not feel arthritis pain or normal pain, repeat this exercise from 10 times and increase this arthritis affected lower back exercise repetitions after 10 days. Note- Do this exercise to both sides.

Best-exercise-for-arthritis-affected-lower-back

11.   Start this exercise lying on your back and take support of your left hand to pull your right leg as shown in picture. Hold and count from 1 to 10 and do same with right hand and left leg. Make 10 repetitions and increase with each day.

Arthritis-lower-back-exercise-for-sciatica

12.   Kneel down on your knees and join both hands as shown in picture. Move your hands from right to left, hold and count 1 to 10 and now move your hands from left to right hold and count 1 to 10. Do atleast 8 repetitions.

Arthritis-lower-back-exercise-for-sciatica

13.   Stand and keep your back straight and hands touching sides as shown in picture below. Now lean to right side with hands touching till knee and now lean to left side with hands touching till knee. Make 15 repetitions.

Arthritis-afftected-lower-back-exercise-for-sciatica

14.   Stand and lean forward to touch the floor. Make 15 repetitions. Note- Do not bounce while straightening your back.

Arthritis-affected-lower-back-exercise-for-sciatoca

This program will relieve your lower back pain whether it is from arthritis or sciatica, these lower back exercise will cover C3, C4, C5, C6, S1 and S2 region of your back. For any specific questions email me at cure2arthritis@gmail.com or info@cure2arthritis.com



Best Arthritis joint pain relief program to cure Arthritis in 2011- a perfect arthritis diet schedule, arthritis exercise schedule and reverse your arthritis pain by 2011

December 31, 2010 in Arthritis diet, Exercises, Osteoarthritis, Rheumatoid Arthritis

Cure your arthritis by following 10 simple steps in 2011 and get relief from arthritis joint pain by 2011

1. Drink 2.25 lts of water daily, it will help in maintaining hydration level in the body which is good for cartilage around joints. Try to eat fruits that are juicy and rich in lean protein, Vitamin C, Vitamin B3, Vitamin B6, magnesium and zinc.

2. Eat food that are rich in omega-3 fatty acids, this includes Flaxseeds, olive oil, 10. soybeans, walnuts, hemp seeds and dark leafy vegetables. Non-vegetarian diet includes cold water fish like tuna, halibut, herring and salmon. (Try to cook less as omega-3 fats are likely to be dissolved from heating, light, oxygen and storage.)
(Note- For Arthritis Diet plan click here – Arthritis Diet patients program 2011)

3. Follow a regular arthritis exercise plan to regain motion and lose weight.
(Note- For Exercise plan click here – Exercise for Arthritis patients program 2011)

4. Talk to your doctor for suitable arthritis homeopathic treatment. Homeopathic treatments are very effective for some arthritis patients.

5. Put ice on joints with inflammation (do not keep ice directly on skin) for 15 to 20 mins. It will ease arthritis joint pain and would certain relieve joint pain. (Do not massage on areas of inflammation)

6. You can use heating ailments on joints when your inflammation on joints is completely controlled.

7. Say a complete No to Tea and coffee to cure your arthritis in 2011. You can drink Lemon tea, Ginger tea, Calcium Lactate and other herbal tea to cure arthritis and say no to arthritis pain.

8. Avoid nightshade vegetables and take garlic & ginger rich diet.

9. Learn swimming, swimming is one of the best exercise for all arthritis patients.

10. Try to do yoga and meditation, do not sleep on a soft mattress and chairs.

For any specific arthritis problem you can email me at info@cure2arthritis.com or cure2arthritis@gmail.com

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Click here to know more other arthritis pain relief

What is osteoarthritis

What is Rheumatoid Arthritis

Role of Calcium in arthritis

What are Nightshade vegetables and to be avoided in arthritis joint pain

Arthritis symptoms

Check Arthritis Symptoms

Osteo arthritis and Arthritis Knee Exercise Program to cure osteo arthritis or knee arthritis in 2011

December 30, 2010 in Exercises, Osteoarthritis

Regular exercise is very important to cure arthritis and to prevent arthritis in old and early age. It is important to select and find suitable exercise for arthritis knee pain relief, arthritis back pain relief and arthritis neck pain relief. We are providing a schedule for arthritis exercise plan 2011 suitable for people with arthritis knee pain.

It should be noted arthritis exercise do not improve your condition in one day and exercise takes long time to see & feel noticeable improvements (it depend from person to person and arthritis stage). Arthritis patients should continue with following exercises to see their improvement in arthritis pain relief by 2011.

1. Arthritis Knee exercise with resistance band on chair or stool-

Tie a resistance band (It could be a towel or any stretchable band  also) on your ankle as shown in picture below. Try to keep posture    straight and support back with your hand. Now try to straight your leg as direction of arrow in picture, try to hold at highest point and count  1 to 5. Do this exercise with both legs and make 10 repeatations.
Arthritis Knee exercise with band

2. Ankle exercise for hamstring-
Sit on chair, position your knee and hold your thigh as shown in picture. Pull your ankle upwards as shown in picture and count 1 to 5 and make 10 repeatations with each ankle.

Ankle Exercise for arthritis

3. Arthritis knee joint exercise with towel-
Roll the towel and keep it below your knee joint as shown in picture and push your knee downwards. Hold your knee while pushing and count 1 to 5 and make 10 repeatations with each ankle.

Arthritis knee joint exercise with towel

4. Arthritis Heel exercise for joint pain with chair-
Keep your hand on chair and make upward movement of your heel as shown in picture. Hold your heels and count 1 to 5 and make 10 repeatations.

Arthritis knee exercise with chair

5. Arthritis Knee joint exercise with chair-
Bend your knee while holding chair as shown in picture and count 1 to 5 with 10 repeatations for both legs.

Arthritis knee joint exercise with chair

6. Arthritis Knee joint exercise on floor and bed-
Lay down on bed or floor and bend your knee towards hip and again straighten your leg as shown in picture. Make 20 repeatation with each leg.

Knee Stretching Exercise on floor

7. Arthritis Quadricep stretching exercise-
Hold your heel with your hand and count 1 to 5 and try to do as many as possible.

Arthritis knee bending exercise

8. Arthritis calf exercise against wall-
Keep both of your hands on wall and position one leg forward and other leg backwards as shown in picture. Push the wall and count 1 to 5 and make 10 repeatations with one leg forward and one leg backwards. Change leg backward and forward.

Arthritis Knee joint exercie with wall

9. Arthritis Knee Joint exercise with ball-
Take a ball keep it under the knee as shown in picture and try to press the ball by knee. Hold and count 1 to 5 and make 10 repeatations with both leg, You can also do this exercise sitting on chair also.

Arthritis knee joint exercise with ball

10. Arthritis knee and hip resistance exercise-
Keep your one hand on chair or table and make side upward movement of leg as shown in picture. Hold your leg and count 1 to 3 and make 10 repeatations with both legs.

Arthritis knee joint exercise with chair

11. Arthritis leg straightening and lifting exercise-
Lay down on floor and bend your knee towards hip as shown in picture and straight your knee. Hold your leg and count 1 to 3 and make 10 repeatations with each leg.

Arthritis knee exercir straight leg

12. Arthritis leg side lying and lifting exercise-
Lay down on floor and turn side ways. Lift your leg as shown in picture and hold your leg while count 1 to 3 and make 10 repeatations with each leg.
Arthritis knee side lying exercise

These exercise are going to work for every osteo arthritis patient and try to increase repeatations with time.  For any specific problem you can email me at info@cure2arthritis.com or cure2arthritis@gmail.com
We will be submitting Arthritis Back Exercise Program 2011, Arthritis Hand Exercise Program 2011
and Arthritis Neck Exercise Program 2011 in Jan 2011. So visit cure2arthritis.com regularly to know more.

You can also view older arthritis knee program for 2010 on following link
http://cure2arthritis.com/exercise-for-arthritis-knee-joint-arthritis-cure/

 

New exercises added on 1 march 2011

Types of Knee Exercises

There are mainly three types of knee exercises, they are Balancing exercises, Stretching exercises and Strengthening exercises. They help you in increasing flexibility, muscle strength, keeping weight under check, align joints of the body and strength to ligaments.

Knee Balancing Exercises for Osteo Arthritis knee joint pain- These exercises help in improving balance of joints and their position. These exercises are designed and tested scientifically to prevent any accident or injury, You can initially start with 5 minutes and make an efffort to increase them to 15 mins after 2 months of regular exercise.

1) Leg Balance for Osteo Arthritis-   The key of this exercise is to stand on one leg and maintain balance of body for 45 seconds while holding one leg. Please start with right leg and continue with left leg, you have to increase your balance from 45 second to 60 seconds in one month.

2) Balance on leg with ball for Osteo Arthritis- You have to stand on one leg as shown in picture and take a ball beneath your knee and try to maintain body balance of the body. Do same with other leg also.
3) Side knee exercise with ball- Stand on one leg as shown in picture, move your hand to other side as shown in picture while maintaining balance of the body. Repeat this exercise with other leg also.
4) Single leg balance jump sideways- Stand on one leg and maintain body balance, now jump on the points that are shown in picture. Pause for 4 second after every jump and repeat this exercise with other leg also.

5) Bend exercise for Osteo Arthritis knee joint – Keep your hands on your hips and distant your legs as shown in picture below. Now bend your knees upto 90 degrees and hold for 4 seconds. Note- Do not bend you body forward or backward, you have to only make movement around knees. This is very effective exercise for osteo arthritis affected people.
Bend exercise for knee joint osteo arthritis

Stretching exercises for Osteo Arthritis- Stretching exercises are very important to increase flexibility and range of motion for knee joints of arthritis patients. These exercises are designed and selected scientifically to increase movement and range of motion for both joints & muscles. Stretching exercises reduces chances of further knee joint damage and they warm up joints to relax and maintain continuous movement of joints during the day. Stretching exercises are very important to reduce the stiffness in the joints that are mostly felt during morning. We would recommend you to consult physiotherapist or doctor if you have been injured in recent days.

6. Hamstring Stretch Knee Exercise for Osteo Arthritis Knee Joint-
Take any chair or stool and keep your foot on it. Now you have to lean in forward direction by hip till you feel mild stretch or jerk in the back, Hold in the same position for 15 seconds and repeat with both legs for 4 times. Note- You have to keep your back and knee straight during the process.

Hamstring Stretch Knee Exercise for Osteo Arthritis Knee Joint

7. Adductor Stretch for lower back and arthritis knee joint- Keep your back and keep your legs apart as shown in picture below. Now slowly & gently move lunge to one side until you feel mild stretch while keeping the other leg straight. Hold in the same position for 10 to 15 seconds and repeat it 4 times both sides.

Adductor Stretch for lower back and arthritis knee joint

8. Osteo Arthritis Knee bent stretch on floor- Sit on floor and keep your hands a little above ankle as shown in picture and join your ankles. Now try to push your knees with support of your hands towards floor exactly as shown in picture and hold for 5 seconds. Repeat same 5 times

Knee bent stretch exercise on floor

9. Back Side stretch for Osteo arthritis knee and back- Stand straight and cross your legs as shown in picture. Keep your hands above hip and push your back with your hands on one side and hold in this position for 12 seconds and repeat this exercise with both sides 4 times. This exercise is good for people with initial symptoms of arthritis in back and knee.

Back Side stretch exercise for arthritis knee and back

10. Side arthritis knee exercise- Keep your one hand on chair or table and raise your one leg to one side as shown in picture. Hold here for 5 seconds and repeat this exercise with both legs 10 times.
Side arthritis knee exercise

Strengthening exercises

11. Osteo Arthritis Knee and ankle exercise with towel- Stand straight and keep both of your hands on chair or table. Tie stretchable towel or band to leg and chair as shown in picture, now kick backwards and hold for 3 seconds. Repeat this exercise 10 times with both legs.

Knee and ankle exercise for arthritis with towel

12. Osteo Arthritis Knee Strengthening exercise with weight- Sit on chair and tie some weight (upto 500 gms) on leg. Now straighten your leg as shown in picture and hold for 5 second or count 1 to 5. Repeat this exercise with alternate legs and make 10 repetitions.

Osteo Arthritis Knee Strengthening exercise with weight

13. Osteo Arthritis Knees stretches exercise with weight- Keep your one leg forward with weight in your hand and slowly bend your back knee towards floor. Again make your back knee straight and repeat this exercise with alternate legs and make 10 repetitions.

Osteo Arthritis Knees stretches with weight

Note: Other Strengthening exercise are mentioned on top of this page.

These exercises are meant to cure your arthritis in a better and effective way. These osteo arthritis knee exercises are one of the most effective and natural treatment for osteo arthritis patients who suffer from pain in their knee joints. Regular exercise will keep you fit and avoid further damage around their knee joints.

Some important points to note before beginning your osteo arthritis knee exercise schedule-

1. You can use heat pads before starting your knee exercise schedule.
2. Begin with light weights such as 500 gms to 750 gms in initial knee exercise phase.
3. You should do particular exercise in which you feel pain initially.
4. Try to increase the exercise time.
5. You can use cold packs on joints after 15 minutes of exercise.
6. Choose from the above mentioned osteo arthritis knee joint exercise which you feel comfortable with.

For any particular and case specific questions, you can get it touch with us on info@cure2arthritis.com or cure2arthritis@gmail.com

You can also check arthritis tools
Arthritis symptoms on following link
http://cure2arthritis.com/check-arthritis-symptoms/
Osteo Arthritis symptoms on
http://cure2arthritis.com/osteoarthritis-symptoms-screening/
Search Arthritis symptoms, treatment on internet at
http://cure2arthritis.com/arthritis-symptoms-search-engine-2011/

Exercise for Arthritis affected Knee joint

February 28, 2010 in Exercises, Osteoarthritis

Regular exercises are very important to keep muscles stronger, stronger muscles support and load the knee in a better way and prevent injuries. A patient suffering from arthritis usually feels stiffness in joints, muscles and ligaments for which stretching is an right solution to relax, cool down inflammating pain and prevent further damage.
In brief we can say that the following points are important in delaying the effects of the arthritis
1.Regular Exercise
2.Maintaining weight at the ideal level
3.Once symptoms are noted avoid excessive loading viz. stairs and sitting on the floor.
4.Always have a balanced diet
5.Specially take care of your drinking water

Few examples of stretching suggested for arthritis patient are

1. To n fro movement of leg as shown in picture below for 2 min in every 3 hour to avoid obesity, it exactly results as walking or jogging and a very good example of stretching for arthritis patients.

leg exercise

2. Pull back thigh with towel or cloth 10 times, once in a day.

Warming knee joint

3. Press your knees in same way 3 to 5 times once a day as shown in picture, you can do same on your bed when you awake in morning.

knee pain exercise

4. Pull your ankle back as shown in picture 5 times each leg on bed when you wake up in morning.

sprained ankle exercisesprain ankle exercise

5. Hold your leg and count from 1 to 5 as shown in picture. You can do in either of one position, try to extend numbers and can do multiple times in a day.

knee injury relief exercise

leg exercise towel pain relief exercise

6. Try to do same using towel or with any stretchable cloth, minimum 10 times a day.

ankle strecthing exerciseankle weight exercise

7. Hold your knee with a support as shown in picture and count from 1 to 3, try to do till you are not exhausted.

strecthing exercise

8. Push wall with your hands and keep right leg forward exactly in same way shown in picture, do same with left leg forward.

hand supportive exercise

These are are all very simple exercises suggested particularly for arthritis patient, try to increase numbers after some time and to discuss about individual case email us at   info@cure2arthritis.com

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