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Exercises that will help you to reduce pain in Psoriatic Arthritis

Psoriatic arthritis is one of the major causes of morbidity and has a significant impact on health and quality of life.

Regular exercise decreases pain, it strengthens the muscles around the joint and increases blood flow to the joint.

Here’s what you can do –

Shoulder stretches for psoriatic arthritis

Overhead reaching stretch

  • Stand Straight
  • Raise both your arms up.
  • Face both palms towards each other.
  • Lift your chest without stressing your back.
  • Take a deep breath
  • Hold 10 to 30 seconds, repeat twice.

 

Shoulder opening stretch

  • Stand Straight.
  • Move your arms out to the side so they are parallel to the floor.
  • Both the palms should face forward.
  • Lift your chest. Don’t stress your back.
  • Take a deep breath
  • Hold 10 to 30 seconds, repeat twice

Hand behind back backstretch

  • Straight, bend your elbow and take your hand on your back at about the waist level.
  • The palms should be facing out.
  • Take a deep breath.
  • Hold 10 to 30 seconds.
  • Repeat on the other side.

Backstretch for psoriatic arthritis

Side-bending stretch

  • Bend gently to one side; make a smooth arc with your spine. Stretch one arm overhead.
  • Hold for 5 seconds. Repeat five to 10 times each direction.

Neck Roll

This stretch can bring neck and upper back pain relief.

  • Sit up straight in a chair, look straight ahead.
  • Gently tilt your right ear toward your right shoulder, Hold for two seconds, and then slowly return your head to centre.
  • Repeat this motion for a total of five times to the right, then five times to the left.

Knee-to-Chest Stretch

Often larger joints, like the hips, are affected by psoriatic arthritis.

  • Lie flat on your back. Bend your knees and keep your feet flat on the ground.
  • Slowly pull your right knee toward your chest, applying light pressure with your right (or both) hands.
  • Feel the stretch in your hip and the back of your leg. Release slowly, and then repeat with the other leg.

Knee-Leg Extension

  • Sit on a chair. Place your feet flat on the ground.
  • Take about two seconds to slowly raise and extend your lower right leg. Try to create a straight line from hip to toe, but don’t force your leg totally straight if that hurts.
  • Then take two seconds to lower the leg.
  • Repeat for a total of 20 times, and then repeat with the left leg.

Arch Stretch

If psoriatic arthritis affects your feet, this stretch can help make walking and being on your feet more comfortable.

  • Keep your right foot flat on the ground, press your toes down into the ground and try to lift up your right arch.
  • Take two seconds to raise the arch and then another two seconds to lower it. Repeat up to 20 times on each foot.

Ankle Rotation

This stretch helps preserve range of motion in your ankle.

  • In sitting position, point your foot and make small invisible circles with your big toe.
  • Do five circles slowly clockwise and then five circles slowly anti-clockwise.
  • Repeat with your other foot.
  • Then gently bend and point your toes slowly to give them a small stretch.

Open-Closed Hand Stretch

  • Make a gentle fist, wrapping your thumb across your fingers.
  • Hold for 30 to 60 seconds. Release and spread your fingers wide.
  • Repeat with both hands at least four times.

Finger Lift

 

  • Place your forearm on a table or other flat surface with your palm down and fingers open.
  • Slowly raise and lower each finger of that hand.
  • Take two counts to raise each finger and another two counts to lower it. Repeat with the other hand.

Thumb-Finger Touch

  • Gently try to touch each fingertip to the thumb tip in sequence, from your index finger to your little finger.

 

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