Exercise Movies
Last updated Wednesday, August 23, 2006
Figure 1 - Isometric exercise Figure 2 - Isotonic exercise Exercises for arthritisExercises for arthritis There are three main types of exercises for arthritis: range-of-motion
(flexibility), strengthening, and fitness. Movies illustrating
range-of-motion and strengthening exercises are offered here. Please
check with your doctor before beginning a new exercise program.Instructions for viewing movies You must have QuickTime installed to view these movies. Please go to Apple's QuickTime website to download the player:
http://www.apple.com/quicktime/download/
After you have installed QuickTime, make sure that your browser is
set up to automatically play movies when you download them. When you
install QuickTime, it should do this for you. Range of motion exercises These exercises reduce stiffness and help keep your joints flexible.
The "range-of-motion" is the normal amount your joints can be moved in
certain directions. If your joints are very painful and swollen, move
them gently through their range of motion.
Ankle
Back
Elbow
Hand
Hip
Knee
Shoulder
Thumb
Wrist
Tips for range-of-motion exercises These exercises can help keep your joints moving. Follow these tips to get the most benefit.
- Do these once or twice per day.
- Do each exercise 3 to 10 times
- Move slowly. Do not bounce.
- Breathe while you exercise. Count out loud.
- STOP exercising if you have severe pain.
If you have arthritis, you should try to move your joints through
their full range of motion every day. Daily activities, such as
housework, climbing stairs, dressing, bathing, cooking, lifting, or
bending DO NOT move your joints through their full range of motion.
They should NOT replace the therapeutic exercises your therapist
recommends for you. Strengthening exercises These exercises help maintain or increase muscle strength. Strong
muscles help keep your joints stable and more comfortable. Two common
strengthening exercises for people with arthritis are:
- Isometric - In these exercises, you
tighten your muscles, but don't move your joints (see figure 1). This
helps build your muscles without moving painful joints.
- Isotonic
- In these exercises, you strengthen muscles by moving your joints (see
figure 2). For example, when you press your knee toward the floor, you
are doing an isotonic exercise to strengthen your thigh muscle.
Do these exercises daily or every other day. On days when you have
more joint pain and swelling, you can adapt your program by leaving out
or decreasing the strengthening exercises. Ask your therapist or doctor
about ways to do this.
Specific strengthening exercises can be done for different joints.
These should ONLY be done if they are comfortable. If you have
questions about whether you should be doing these exercises, contact
your physician. Calf and Ankle Knee Shoulder Coordination Disclaimer
This resource has been provided by the University of Washington Department of Orthopaedics and Sports Medicine as general information only. This information may not apply to a specific patient. Additional information may be found at http://www.orthop.washington.edu or by contacting the UW Department of Orthopaedics and Sports Medicine.
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