These simple yoga exercises can be done during arthritis which will be beneficial in giving mobility to the joints. Should be done as much as possible only.Do not strain.
Fingers stretch and tighten: This can be practiced in sitting/standing posture. Be straight in whichever position you choose.
Stretch the hands in front of the body at shoulder height.
Close your fingers and keep it as tight as possible for a few seconds.
Then stretch your fingers as much as possible.
Repeat it for 5 times in the beginning
Wrist joint exercise
Be in sitting or standing position as above with your back straight.
Stretch your hands in front of the body at shoulder height.
Bend the palms at the wrist joint with the fingers together.
Feel the stretch of your upper hands.
Then slowly raise your palms up so that your fingers are up.
Feel the starching of your lower part of your hands.
Repeat it for 5 times in the beginning.
Wrist joint rotation
Be in sitting or standing position as above with your back straight.
Stretch your hands in front of the body at shoulder height.
Make a fist of your fingers and rotate it at the wrist joint in clockwise direction
and then anti clockwise direction.
Feel the stretch of your hands when the movements are made.
Rotate it in all directions to the maximum extent.
Repeat it for 5 times in the beginning.
Elbows bending and stretching
Be in sitting or standing position as above with your back straight.
Stretch your hands in front of the body at shoulder height.
Bend your hands at the elbow joint and try to touch your shoulders with the fingers.
Then stretch your hands to normal extended position.
When bending keep your elbow joint slightly tight so that you will notice your
Biceps muscles getting tighten.
Repeat it for 5 times in the beginning.
Shoulder joint rotation
Be in sitting or standing position as above with your back straight.
Stretch your hands in front of the body at shoulder height.
Bend your hands at the shoulder joint so that your fingers are touching the
shoulder joint.
Bring your hands in front of the body so that both the elbows of the hand touch
each other.
Raise it straight up 90 degrees and then take it back as much as possible and brig
it in front elbows of the both hands touching each other.
Repeat it for 5 times in the beginning.
Repeat this in the other direction.
Head and neck movements
Forward and backward bending
Stand straight.
Bend your neck back as much as possible.
Then bend forward so that your chin touches the chest.
Repeat it for 5 times in the beginning.
Sideward bending
Stand straight with the head in center.
Bend the head to the right side so that right ear touches the right shoulder.
Then come to center.
Now bend your head to the left side so that your left ear touches the left shoulder.
Then come to center.
Repeat it for 5 times in the beginning.
Side wards turning
Stand straight with the head in center.
Turn your head to right side as much as possible so that your head and shoulder
are in one straight plane.
Then come to center.
Now turn your head to the left side as much as possible so that your head and
shoulder are in straight plane.
Then come to center.
Repeat it for 5 times in the beginning.
Rotation
Stand straight with the head in center.
Now turn your head in clockwise direction from down to left, back and right as
much as possible.
Practice it for 5 times
then practice it in anti clockwise direction starting from down to right, back and left as much as possible.
Repeat it for 5 times in the beginning.
Toes stretching .
Come to a long sitting position with the legs stretched.
Keep your back straight.
Join the legs.
Bend all your toes as much as possible.
Feel the stretch at the back of the toes.
Then stretch your toes apart as much as possible.
Repeat it for 5 times in the beginning.
Foot stretching
Come to a long sitting position with the legs stretched.
Keep your back straight.
Join the legs.
Now stretch your foot forwards as if someone is pulling it in front.
Feel the stretch in the upper part of both the legs
Now push your heels in front as much as possible and feel the stretch of your calf
muscles.
Repeat it for 5 times in the beginning.
Knee joint contraction and relaxation
Come to a long sitting position with the legs stretched.
Keep your back straight.
Join the legs.
Now tighten your knee joint alone as much as possible. (Your thigh muscles also will be contracted).
After feeling the tightness, relax
Half butterfly
Come to a long sitting position with the legs stretched.
Fold left leg at knee joint and place the left foot on the right thigh.
Place your left palm on the left knee and with the right catch the left foot.
With the left palm push the left knee down as much as possible and then pull it towards your chest.
Practice it for 5 times initially and then repeat the same with the right leg
Full butterfly
Sit in long sitting position with the legs stretched on the ground and keep your back straight.
Join your both legs so that the soles of both legs are touching each other by bending the legs.
Now place your right palm on right knee and left palm on left knee.
Now push both the knees down with the help of hands so that both knees touch the ground and raise it up like the wings of butterfly. Do it as much as possible.
Repeat it for 5 times initially.
