Studies show that regular light exercise may help reduce joint pain and stiffness, as well as increase joint mobility and muscle strength. For some people, it has also been shown to improve psychological well-being.

In this section, you’ll find exercise videos that may help ease the effects of your rheumatoid arthritis (RA). Each exercise is easy to follow with step-by-step instructions.

But it’s important to remember: before starting this or any exercise program, talk to your doctor to make sure the exercises are safe for you. And make sure not to push yourself too far. If you start to feel any pain in your body, scale back or remove the exercise from your routine.

Head Tilts (Neck) Video

Head tilts are a type of shoulder exercise that helps increase mobility in the shoulders, strengthens the muscles that raise your shoulders, and relaxes your neck and shoulder muscles.

Instructions

• Focus on an object in front of you
• Tilt your head to the side, toward your right shoulder. Hold 3 seconds
• Return your head to the center, and tilt it toward your left shoulder. Hold 3 seconds

Be sure you do not twist your head or raise your shoulder toward your ear. Your head should be the only part moving. Head tilts can be done sitting or standing.

Source: Arthritis Foundation. Exercise: the importance of getting physical. In: Arthritis Foundation. Good Living With Rheumatoid Arthritis. Atlanta, GA; 2006:174.

Self Back Rub (Shoulders/Elbows) Video

The self back rub can help build your shoulder and elbow muscles. This exercise can also help increase shoulder and/or elbow motion, relax your neck and shoulder muscles, and improve posture.

Instructions

• Sit a few inches up from the back of your chair, as straight as possible, with shoulders back. Place the backs of your hands on your lower back
• Slowly move hands upward until you feel a stretch in your shoulders. Hold 3 seconds
• Slide your hands back down. If necessary, use one hand to help the other
• Repeat. Slide hands upward. Hold 3 seconds. Slide your hands back down

Source: Arthritis Foundation. Exercise: the importance of getting physical. In: Arthritis Foundation. Good Living With Rheumatoid Arthritis. Atlanta, GA; 2006:174.

Bend and Reach (Shoulders/Elbows) Video

The bend and reach can help increase motion in your shoulders and elbows. This move can also help relax your shoulder and elbow muscles and improve posture.

Instructions

• Start with your arms at your sides, relaxed and straight
• Bend your elbows to bring your hands up to touch your shoulders
• Reach as high as you can as you straighten your elbows. Take a deep breath as you extend your arms up
• Breathe out as you relax your arms back to the starting position
• Repeat. Remember to take a deep breath as you extend your arms

The bend and reach can be done sitting, standing, or lying on your back

Source: Lorig K, Fries JF. Flexibility exercises. In: Lorig K, Fries JF. The Arthritis Helpbook. 6th ed. Cambridge, MA: Da Capo Press; 2006:157.

Finger Bend (Hand/Fingers) Video

Finger bends can help strengthen the muscles in your hand, including your fingers. This move can also help improve range of motion in the hand joints. Finger bends can be done anywhere at any time, whether sitting, standing, or lying down.

Instructions

• Hold your hand straight up and relax it. Fingers should be straight and close together
• With wrist and knuckles straight, slowly and smoothly bend the end and middle joints of your fingers down in a curling motion
• Return your hands to the starting position
• Repeat. Curl your fingers, and bring back to the starting position
• Repeat with your other hand

Source: Slide show: hand exercises for people with arthritis. Mayo Clinic. http://www.mayoclinic.com/health/arthritis/AR00030. Updated August 5, 2011. Accessed July 11, 2012.

Thumb Walk (Hand/Wrist) Video

The thumb walk can help improve range of motion in your fingers. This move can be done anywhere at any time, whether sitting, standing, or lying down.

Instructions

• Hold your wrist straight, and lightly touch your thumb to each fingertip, forming a letter “O” with each movement
• After each “O,” straighten and spread your fingers
• Repeat with other hand

Source: Lorig K, Fries JF. Flexibility exercises. In: Lorig K, Fries JF. The Arthritis Helpbook. 6th ed. Cambridge, MA: Da Capo Press; 2006:161.