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Get in the Habit of Stretching
Make simple stretches part of your normal workout routine to help improve flexibility and ease joint pain when you have arthritis.
By Linda Melone
Stretching as a warm-up prior to exercise may be a practice you learned back in grade school gym class. Today, experts debate its effectiveness. The truth? “Stretching is helpful,” says Amy Ashmore, PhD, an exercise physiologist with the American Council on Exercise. Stretching particularly benefits those with arthritis by lubricating joints and enhancing and maintaining range-of-motion. But there are some basic cautions to consider when adding stretching to your exercise routine.
The Basics of Stretching
Avoid stretching a cold muscle
Only perform "static stretching” (stretch and hold) after a five to 10 minute warm-up, says Ashmore. A warmed-up muscle can stretch longer and endure more, says Duane Knudson, PhD, professor and chair of the department of health, physical education and recreation at Texas State University.
Use dynamic or “active” stretching as a warm-up
Dynamic stretches mimic movements used in a sport or activity. Dynamic warm-ups prepare the body for activity by helping to increase blood flow and muscle temperature. Examples:
Of course, you should always consult your physician or physical therapist before trying any new stretches or adding stretching to your regular routine.
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