joint involved:hip

Exercise 14: this exercise helps to increase the backward motion of the hip. Lie face down. This alone may provide a good stretch foe those who spend a great deal of time sitting or in bed. If this position is comfortable, raise your legs as high as possible. this exercise should not be done by people with low back or disc problems.

Joint involved: hip

Exercise 12: Lie on your back with your legs straight and about six inch apart. Slide one leg out to the side and return, at all times keeping the toes pointing straight up toward the ceiling. Repeat, alternating legs.

Joint Involved: Knee

Exercise 11: lie on your back. Bend your knees. Keep your feet flat. Bring knee towards your chest. Gently bend the knee with your hands and try to touch your heel to your buttock. Do this exercise, one leg at a time.

joint involved: Fingers

Exercise 10: Try to form a letter "O" with each finger and thumb.
a) touch the tip of the thumb to the tip of the index finger, then
b) Spread your finger as wide as possible. proceed on to touch the tip of the thumb to the tips of your other fingers, spreading the fingers wide after each attempt. if you cannot quite bring the thumb to touch the finger, use the other hand to help to bring them together gently.

Finger involved: fingers

Exercise 9: this is an exercise for straightening the joints of the fingers.Place your hands as flat as possible on a table and then place your other hand across your fingers and gently press down, straightening the fingers.

joint involved: fingers

Exercise 8: make a tight fist. then open your hand wide as if grasping a large beach ball.repeat

joint involved: fingers

exercise 7: Starting with fingertips., bend each finger joint,as much as possible while keeping the other straight. then make a fist by bending all the knuckles.open the fist by uncurling the fingers.

joint involved: wrist

Exercise 6: a) Place your hands together by joining the palms and keeping the fingers straight
b) Press the right hand backward with the right hand. Exert pressure at the palm and not the fingertips. bend the wrist just as much as possible.

joint involved: Wrist

Exercise 5: with the forearm resting firmly on a table top and the hand hanging over the edge of the table, bend your wrist up as far as possible. hold, bend your wrist down as far as possible. hold, repeat

JOINTS INVOLVED:SHOULDER AND ELBOW

Exercise 4: clasp your hands behind your head. move your elbows back as far as you can .As you move your elbows back, pull your chin in. return to starting position and repeat.

RANGE OF MOTION OR STRETCHING EXERCISES

JOINT INVOLVED: SHOULDER
Exercise 1: Lie on your back. Raise one arm over your head, keeping your elbow straight. Try to bring your arm close to your ear. Return your arm slowly to your side repeat this exercise with your other arm. Repeat, alternating arms.
Exercise
2: clasp your hands behind your back. Move your hands up your back to midback. Return down to buttocks and repeat. Remember to keep your head and back erect.
Exercise
3: stand upright and hold a cane or a stick firmly from both ends with your arm extended fully forward. Raise the cane or stick as high overhead as possible. You might try doing this in front of a mirror. You don’t have to move both ends to the same height play around with it. Try raising it to different heights till you reach a comfortable level, then gradually increase your lift.

caring for your joints

Arthritis means inflammation of the joints, which leads to pain swelling and stiffness. In all types of arthritis, rest and exercise are important components of the treatment plan. A daily routine of home exercise coupled with 10-15 min, rest periods through the day help people to cope with arthritis.

Exercise is prescribed to help the joints be flexible, to preserve the strength of the muscles on which the joints depend for stability, and to protect diseased joints against further damaging stress. Because arthritis in many cases tends to be progressive, exercise must be carried on indefinitely. The purpose of exercise is to help a patient make the best use of remaining ability and to restore the maximum degree of physical function.with regular exercises muscle weakness and loss of normal joint motion can be kept under control. as important as exercise and rest are a healthy diet and weight control, as extra weights puts unnecessary stress on weight bearing joints

The following simple exercise are recommended as maintain range of motion in all joints. You can use these position as self-tests to make sure you are maintaining the normal range of motions of your joints and to help keep track of your progress. If you find any exercise difficult or unusually painful consult your Physician.