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8 Simple Exercises to Relieve Rheumatoid Arthritis Pain

Home > Blog > 8 Simple Exercises to Relieve Rheumatoid Arthritis Pain

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Friday, 24 January, 2025

Introduction

Living with rheumatoid arthritis (RA) can be challenging, especially when your daily activities are impacted by pain and stiffness. Although medication is necessary to manage symptoms, incorporating gentle rheumatoid arthritis exercises at home into your daily routine may significantly boost joint flexibility, reduce stiffness, and enhance overall mobility.

Often patients explore simple exercises that are safe to perform at home. These exercises are designed to complement your treatment plan, but it’s important to remember that every patient’s condition is unique. Always consult your doctor or a rheumatologist to follow proper rheumatoid arthritis exercise guidelines and avoid any movements that may worsen symptoms.

Here are eight doctor-recommended exercises that can help manage RA symptoms effectively.

8 Exercises for Rheumatoid Arthritis

1. Wrist Rolls

Wrist joints often bear the brunt of RA-related stiffness. Simple wrist rolls can enhance flexibility.

  • How it helps: Gentle movements improve circulation and reduce stiffness, making daily tasks like writing or typing easier.
  • How to do it: Extend your arms and rotate your wrists in slow, controlled circles. Repeat in both directions.

woman’s wrist

2. Finger Stretches

Finger stiffness can interfere with tasks like holding objects or typing. Finger stretches can help maintain dexterity.

  • How it helps: Enhances joint flexibility and strengthens finger muscles.
  • How to do it: Open your hand wide, stretch your fingers apart, then relax. Repeat 10 times daily.

woman with stretched fingers

3. Shoulder Rolls

RA can cause discomfort in the shoulders, restricting arm movements.

  • How it helps: Shoulder rolls loosen stiff muscles and improve joint range of motion.
  • How to do it: Roll your shoulders forward in circular motions for 10 repetitions, then reverse the direction.