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Rheumatoid Arthritis Exercise .. Cz I
Sufferers of rheumatoid arthritis is probably the theory that physical activity reduces pain, and energy, what do you think invented the truth is not lack of exercise is a joint decision to reduce their mobility and flexibility are deformed. Regular exercise helps to restore the stiffness , build muscle and increase the efficiency of the body. practicing regularly you start to feel better, and slowly you will get tired. In this article you will find suggestions of exercises recommended for rheumatoid arthritis. second part of the proposed exercise you will learn while reading the article u Rheumatoid Arthritis -. exercise .. Part II / u Before their execution, however, consult your doctor to make sure they are right for you
u. aerobic exercise and resistance / u u
Light aerobics / u
increases stamina, strengthens bones and muscles in the legs. exercises that you can perform this entry stairs, marching, dancing and exercising on cardio machines such nieobciążających elliptical machine.
Start with exercises for a few minutes a day every day, as much as possible and gradually increase the time. Your ultimate goal should be to exercise at a moderate pace, running for 30-60 minutes most days of the week.
u strengthens muscles and bones / u
two to three times a week perform resistance exercises to strengthen muscles and increase joint mobility. Stronger muscles decrease joint pain, it is better for maintenance. strengthening exercises also increase your metabolism and help you to get rid of extra pounds.
tape used for resistance exercises, dumbbells or a gym and ask a trainer to show you how to use special equipment for resistance training.
u swimming / u
Swimming is an excellent way to improve the functioning of the B of all joints and strengthening the spine. Its advantage is that in no way encroaches on the joints. start to swim silently for several minutes in a heated pool. gradually get used to the water, assisted by the Committee for a swim. Slowly increase the time spent in the water to pool will eventually spend 30 minutes a day.
u healthy body, healthy heart / u Aerobic Exercise
help maintain a healthy body and strengthens the heart. This is especially important in patients with rheumatoid arthritis. These people often suffer from heart disease, and aerobics is a great way to reduce risk. Aerobic exercise reduces blood pressure and lower cholesterol. marching, dancing and climbing stairs can help prevent osteoporosis, which often accompanies rheumatoid arthritis.
u isometric exercises / u
As far as weight training for painful joints, isometric exercises are a great way to build muscles without straining them. They consist of tensing the muscles without stretching. For this reason, very often used in rehabilitation and especially recommended for those suffering with rheumatoid arthritis.
The next several examples of such exercises.
u Isometric chest tightness / u
Put your hands at chest level and push the on the inner side of both hands. it as much as possible. maintain pressure for 5 seconds, and for the next 5 seconds to loosen it. Repeat this set of 6 times. eventually increase pressure to 10 and then 15 seconds. If you believe this exercise, pain in the joints, ask your trainer or therapist to show you another isometric chest.
U Isometric stretching hands / u
Stand up straight and leaned against the wall, her arms along the body. Do not bend the arms at the elbows, Push your shoulders to the wall. Hold 5 seconds and relax muscles. Take the 10 repetitions of the event. If this exercise causes pain, ask your therapist or trainer to show you another isometric shoulder exercise.
seafront leg exercises / u
exercise is very important because it strengthens the thigh muscles that have the greatest impact in odciążaniu knees.
sit on the floor or in bed, one leg straight, the other bent at the knee. then tighten the thigh muscles of the legs straight. Keep this position for 6 seconds. Relax, and repeat. Now change legs and in the same way, do 2 reps. Over time, increase the reps to 5, 10, and in the end, 15 on each leg. exercise twice a day. As in previous exercise, if you have joint pain, contact your physical therapist or trainer to determine the different exercises for the thigh muscles.
seafront also read the second part of the article. / u
Rheumatoid Arthritis - Exercise Part II.
And / u Here you will learn, while another group of exercises for rheumatoid arthritis - .. stretching exercises to encourage you to try them
u Stretching -. Stretching / u
Regular stretching is very important to increase flexibility and joint mobility. to relieve pain, stiffness, stretching before and after a warm bath or hot compress. Before proceeding to do stretching exercises also a light warm-ups, such as the 10-minute walk. to reduce the risk of injury. In each set, to hold for 30 seconds, not moving at the same time. If you are not able to join together both hands to fold a towel and grab the ends of arms.
u stretching fingers / u
stretch forth your hands, arms, head down to the inner side of l. bend your fingers so you can put your hand in a fist. Then stretch your fingers. to do as much as possible. Repeat this exercise several times, gradually increasing the number of times until the 20th Practice in this way twice a day. Over time, increase the pressure, using a foam ball the size of tennis balls. Clamp on your toes and then relax as before.
u Stretching the wrists / u
To perform this exercise, sit on the table. Place your left forearm on the table and let your hand hang over the edge of the table. right hand to grab the fingers on his left hand and slowly bend the arm and then - even slowly -. back down the slope to bend the hand to the maximum position does not give you more pain the same repeat for the other hand, in the end increase the number of repetitions to 20, .. trained twice a day.
u stretching the knee / u
raise your right arm parallel to the floor in the arms above the head. left hand grab the fingers of his right arm and bend your hand down on the floor. Hold for 30 seconds. Now do a similar exercise, this time to raise his right hand, so that the inner side of the palm facing down. Keep your right hand and fingers as before them toward the floor. Hold for 30 seconds, and then do this exercise for the second hand.
hip rotation / u
Sit or Lay Z on the floor or bed. front legs and pull them slightly spread apart. not bending your knees, turn them in so that your toes come into contact with others. Hold for 5 seconds, and then separate the legs starting position. Stay in it for the next 5 seconds. Gradually increase the number of repetitions for 5, 10, and at the end of the 20th practice twice a day.
u Stretching legs / u
leaning against a wall and lean on your hands. one foot to
forward, back others. Now, keeping your heels firmly on the ground, leaning forward. you feel the tension in the calf muscles and Achilles tendon at the back of the ankle. Do three repetitions and then change legs.
u TAI CHI / u
Tai Chi helps people who suffer from rheumatoid arthritis to increase range of motion, improve flexibility, strengthen muscles, and thus -. develop a better balance This technique focuses on breath and inner peace, which is not only positive effects for the body, but also for the spirit.
u What exercises to avoid? / U
Avoid intense physical activity such as jogging, running, playing tennis on hard surfaces. Each of these activities and charged on your joints. Also not recommended for lifting weights, playing basketball or volleyball. If, however, necessarily want to grow any of these events, be sure to contact your doctor first
u also read the first part of the article: ... / U
Rheumatoid Arthritis - Exercise and CZ