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News Releases
Stretching for Relief
Columbia, Mo. (Mar. 7, 2007) Exercise is important...but when your joints are stiff and painful, exercise might be the last thing on your mind. However, if you have rheumatoid arthritis, exercising regularly is one of the best things you can do to take care of your joints. "Yes, exercise keeps your joints flexible, muscles strong, improves ability to do daily activities and improves overall heath and fitness," says Jenny Workman, director of The Health Connection at the University of Missouri-Columbia.
When stretching and range-of-motion exercises are performed at night, morning stiffness is often reduced. Even during painful flare-ups, stretching can help alleviate joint inflammation. Taking just 15-minutes each day to practice stretching and range-of-motion exercises (the normal amount of movement your joint can make in a particular direction) can make a difference in your arthritis pain.
When stretching, do not push your joints into a painful position. Stretch within your own limitations. Hold each stretch for 30 seconds and then release. Repeating each stretch will build strength.
Before beginning any exercise program, it is always a good idea to consult your physician. Here are a few suggestions from the Association of Rheumatology Health Professionals for range-of-motion and stretching exercises:
- Use moist heat or take a warm shower prior to exercise to increase flexibility.
- Do exercises daily when stiffness and pain are the least.
- Do moderate range-of-motion movements in the evening to reduce morning stiffness or in the morning to limber up prior to starting your day.
- Reduce the number of repetitions when joints are inflamed or in pain.
- Do not overstretch your joints.
Exercise strengthens your muscles and your bones, but also improves pain, range-of-motion, flexibility and balance. "Exercise in general gives you more energy, helps you sleep better, helps control your weight, makes your heart and lungs stronger, decreases depression and improves your self-esteem and sense of well-being," says Workman.
Whether you're taking a break from work or heading to bed, take a few minutes and stretch your way to a healthier you.
The Health Connection specializes in helping people recover from illness, surgery or inactivity. Run by the University of Missouri (MU) School of Health Professions, The Health Connection is ranked among the top ten wellness centers by the National Council on Aging. The friendly and experienced staff includes exercise specialists, personal trainers and registered nurses who welcome exercisers of all fitness levels. The Health Connection offers excellent service and staff in a non-intimidating environment.
For more information about The Health Connection, visit http://www.marrtc.org/community/rac/cerac/about.html and http://www.muhealth.org/~information/connectionhours.shtml.
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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