Relaxation with yoga
Ask your doctor if it would be appropriate for you to try yoga to ease your discomfort. Daily yoga exercises will not only help keep you and your muscles relaxed and your joints supple, but may also allow you to reduce your dosage of painkilling drugs. The gentle movements can, in addition , boost the immune system and stimulate the circulation of blood and lymph. If you think this form of exercise may suit you, try joining a yoga class. Some exercises for stiff joints are shown below. Do them slowly and carefully , without overstretching. Do not exercise joints that are red and painful.
Here are some yoga exercises.
Shoulder rotation
Rotate arms one at a time , from the shoulder. Go forwards a few times, then backwards . Try it first with your arms straight, then bent.
Foot rotation
Use your hands to rotate the upper foot each way, then rotate the foot without using your hands. Wriggle your toes. Repeat with the other foot.
For knee pain
Sit comfortably with your legs stretched out in front . Bend one leg so that the heel is as close to your buttocks as you can manage. Flex the foot and then stretch out the leg without touching the flour. Repeat five times each leg.
For hip pain
Lie on the floor with your lower back relaxed and feet together. Inhale slowly and bring one knee as close to your chest as is comfortable. As you slowly exhale , gently return your leg to the ground. Do this five times with each leg. Repeat the exercise, holding the bent knee and moving it in circles. Finally , repeat the exercise moving the bent knee from side to side.
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