Exercise beats arthritis.
The word is spreading.
People with arthritis are realizing that they can exercise and by doing so they help change
the way arthritis affects their lives.
Appropriate exercise is one of the major weapons in the personal struggle to gain control over
arthritis.
Gone are the days when people with arthritis were told to restrict their activities and
learn to live with it.
By being active and exercising regularly you are able to keep joints mobile, strengthen
muscles and bones, reduce fatigue, build up stamina and experience life more positively.
These are all important aspects in the long term management of arthritis.
Many forms of exercise are suitable for people with arthritis.
The major factor to be considered is the amount of strain being put on any arthritic joint.
Everyone's arthritis is different so what is good for you does not necessarily suit
someone else.
You can learn to be your own judge of what kind and how much activity and exercise to
undertake.
Discuss any queries with your doctor or a physiotherapist.
Many people with arthritis enjoy walking, swimming, gentle exercises on land or in water,
dancing, balls, cycling, table tennis, tai chi and many other physical activities.
Once you have started your exercise program with this video you might feel like expanding
your physical horizons with other enjoyable activities or maybe these home exercise routines
will complement and enhance your present recreational pursuits.
But before you proceed with the exercises on this video take careful note of the following
precautions.
Consult your doctor if you have arthritis or any other conditions affecting muscles
or joints.
If you have any abnormalities with your heart, lungs or blood pressure.
If you have had any chest pains, fainting spells or periods of severe dizziness.
If you have any other medical conditions which may limit your physical capabilities.
If you are over 60 and have not been exercising regularly.
Always be aware of these do nots.
Don't continue with an exercise causing pain or severe discomfort.
Don't exercise a hot, swollen, inflamed joint.
Don't use medication to mask exercise induced pain.
And here are some do's.
Do make a personal commitment to exercise regularly.
Do listen to your body and respect its limitations.
Do reduce the amount of exercise you are doing if your pain level increases markedly.
Of course you should consult your doctor if this pain persists.
Do take note of any relevant warnings on this video.
These are indicated by the word caution flashing at the bottom of the screen.
Do take a rest between routines if you want or stop if you've done enough.
Do keep your breathing regular and easy.
Do enjoy yourself and have fun doing these exercise routines.
Now you are ready to begin.
The curtain rises so you can join our team in expanding your lungs and gently stretching
your joints and muscles.
Prepare your body and mind for an enjoyable exercise session.
Start by standing with feet apart and knees relaxed.
Breathe in and lift out.
Breathe out and lower.
Breathe in, hands up.
Breathe out, arms forward.
Breathing in, open your arms.
Breathe out and lower.
Sway side and side.
Arms open and cross.
Side, side, arms open, down.
Circle slowly up and out.
Reverse the circle, out, up and down.
Knees bent, twist back and turn.
Arms relaxed and stretch slowly up.
Are you beginning to feel more energetic?
Good.
Now you can start to move a bit faster and more freely.
During this sequence you will improve the blood flow to the muscles and joints of your
whole body.
Stay standing and be ready to move your feet.
Press through the toes, lift one heel, push through to lift the other.
Lift one heel, the other and change.
One, two, three.
Again, one heel, the other and change to three.
Lift side together, side, forward.
One, two, three, close.
Side and side back.
One, two, three.
Shake both arms.
One up, one down and slowly change out to the side.
And repeat.
Shake and change.
Shake and slowly change.
Back to the heels.
Lift one, the other, heel, heel, heel and repeat.
Slow steps in a square.
Side and together, forward, together.
Bend through the knees, back and close.
Step out, reach across.
Other side, reach.
Stretch over and across and reach.
Slowly, side and close.
Forward heel first.
Side and together and back.
Again, step out, reach across.
Each time stretching from fingertips to toes.
Quick enough.
Step side together, side, walk forward.
Side, side and back.
Shake arms.
One up, one down and slowly change.
One more time.
Gently shake your arms.
Finishing with the heels.
Lift one, the other and one, two, three and once more.
That's good.
Now it's time to start working specific areas of the body.
You'll begin with the neck and eyes and then it becomes easy sailing as you continue gently
down through your shoulders and spine.
This routine is done sitting in a chair but be sure to keep your back straight and don't
slump.
Keep breathing as you move and remember, don't do anything that produces pain.
People with hip replacements, take note of the caution towards the end of the routine.
Turn your head, look to one side and the other.
To the side, front and side.
Eyes only look sideways and the other way.
Head still, look to each side.
Chin in and slowly lower your head.
Hold and gently uncurl.
Chin in.
Eyes again, look up, front, down.
Head still, moving eyes only.
Eyes to each corner.
One, two, three, four.
Now to your shoulders.
Lift each one and slowly roll back.
And repeat, shoulder up, relax.
Other one, lift, drop and both rolling back.
Try to touch your elbows together and open.
Elbows forward, palms together.
Stretch fingers to shoulders.
Circle back with the elbows.
Relax on waist, bend sideways and straighten.
Side and up.
Over, up and over.
Sitting up straight, twist around, hold the back of the chair.
Turn and hold the other side.
Reach forward with one arm.
Hand forward, elbow back.
Twisting the spine.
Lift both arms up, lower, slowly curl over, nose to knees.
Uncurl from the bottom of the spine, lengthening as you lift.
Stay sitting up tall with your neck and spine long.
Chin slightly dropped and shoulders relaxed.
You'll find the next routine lots of fun.
It's a bit faster and involves the coordination of various movements.
Don't worry if it takes a few times through before you can do everything in the routine.
Work with the simpler parts first and gradually add the more complicated bits.
Enter into the spirit of slapstick and really enjoy yourself.
Shake one hand, the other, shoulders.
Touch your knees, shoulders, knees, shoulders, reach forward and forward.
Knees, shoulders, knees, shoulders.
Arm up and up and again.
This time hands down and down.
Shake both arms around in a circle.
And again, touching knees and shoulders.
Arms forward.
Reach up.
Hands down and shake it around.
Down to the legs, heel forward, back, forward, back, straighten, lower.
Other heel forward.
Foot up and down.
Change legs and straighten.
Next time funny faces, jaw, move it side to side.
Double chin in, relax.
Triple chin, eyes open and shut.
Wide open, squeeze, focus out at your nose, look front, cross eyes, mouth open, pucker
up, stretch open and smooch.
Hands down, smile, sad, happy.
Elbows in, turning palms, hands out and cross.
And repeat, palms turning, hands swinging, arms up and twist.
Arms open, together again.
Slowly open, touch, shoulders forward, shoulders out, lower and lift.
Touch forward, touch out.
And overhead, down.
Last time, palms together and open.
Shake arms and shoulders, hands to knees.
Around the spine, straighten, arm and leg together.
Curl over, straight, leg out, arm up, curl and straighten.
Shake it out.
Well done.
After that, maybe you feel like something more refined.
You'll concentrate mainly on your fingers, wrists, feet and ankles during this twinkling
piece.
Stay sitting up tall with your fingers ready to go.
Start with hip replacements, note the caution early in the routine.
Start twiddling your fingers and twist to one side and the other.
Twiddle upwards, fingers and thumb, down again.
Out to the sides, run down your body, down to your toes and up.
Touch thumb and finger, middle finger.
Stretching each finger in turn, open out.
Make a fist, stretch open, close over.
Again fingers to thumb, make round circles.
Stretch open in between, hands on thighs, thumb over, first finger, second finger, third
finger and last finger.
Once again, closing your thumb over, stretching out, down to your feet, toes out, both feet
out, in, heels out, in.
Repeat one foot, the other, both feet.
Now toes up, heels up, toes up, one foot forward and change.
Fists roll forward, back, forward, back.
Fingertips to elbows, elbows into sides, bend your wrists in and out.
Now down, up, down and up.
Touch your tummy, shoulders, head, up.
Moving down, cross to knees, cross to shoulders.
Now touching all the way up.
That's enough sitting for now.
It's time to stand up so you can start working your heart and lungs more strongly.
This rousing march is sure to stir you into action.
Move gently at first until you are familiar with the routine.
Then start to put in some more energy.
Keep your breathing regular and steady.
If you become puffed, ease up a bit.
You can use the back of the chair for support and balance.
Bend forward from the hips and stand up.
Go behind your chair and start marking time.
Touch your knees as you turn away and turn back again.
Hold the chair for balance.
Keep turning towards the chair and return.
Slow down.
Lift one knee, the other knee.
One foot, the other foot.
Again, knee, knee, foot, foot.
Now slide your foot up.
Touch behind.
Lift up and down.
Other leg.
Lift behind, up and down.
Marking time again.
Turn away and back again.
Face the chair.
Hold on.
Lift the heels, toes, heels, toes.
Keep your back straight.
Last time.
Stepping back, forward, side, touch, side and close.
Walk again.
Back, forward, side and side.
March back, forward, back and forward.
Hold the chair.
One foot back, other foot.
Stretch behind.
Last one.
Lift one leg side, down.
Other leg.
Lift, lower.
Lift out with the heels.
Last one.
Walk again.
Back, forward.
Side, side.
Back, forward.
Side, side.
Once more to each side.
Finish with four steps back, forward.
Step out, out, arms up.
Are you ready for some more fun as you bounce along with Charlie?
This routine continues to exercise your whole body, including your brain.
If you have arthritis in the knees, be careful with the knee bends.
Only bend a little way.
And everyone, make sure your knees are aimed over your toes.
Use the back of the chair for support.
Knees.
Bend and straighten.
Bend and up.
Lunge to one side.
Up, other side.
And repeat.
Knees over toes.
Feet flat.
Hold the chair for balance.
Now stretch your arm up and across.
Stretching from fingertips to toes.
Stretch up one side of the body.
Other arm.
Stretch up.
Knee bends again.
Bend and straighten.
Bend and up.
Lunge over, straighten.
Over, up.
Last time through.
Control the bends.
Knees over toes.
Walk your feet together.
Come around the chair.
And be ready.
Release the knees.
Now walk out, in.
Out, in.
And repeat.
Out, in and bend.
Touch forward with the heels.
Back with the toes.
Same again, bending the elbows.
Toes back.
Final time.
Lift alternate arms forward.
Toes behind.
Arms forward.
Relax with a shake.
Walk four steps forward, four steps back.
Step side together, side close.
Walk forward again and back.
Try the arms.
To the side, hands behind, side touching front.
Once more, stretch the shoulders.
Elbows in, combine heel lifts and arm swings.
Good for the coordination.
Walking forward and back.
To the side with arms.
And repeat one more time.
Shake your arms.
Slowly collapse and lift up.
After all that energetic activity,
you'll be ready for a change of pace.
Now you can sit down and slow down.
But even though you're starting to wind down,
don't slump in the chair.
Sit up tall so you can breathe properly.
This is a good routine with which to finish
if you have limited time or you feel you've done enough.
Alternatively, you might like to use this time
to take off your shoes and get down on the floor
in preparation for the final routine and the relaxation.
People with hip replacements,
take note of the caution about midway through.
Breathing in, breathe out, arms forward.
Breathing in, open your arms, out as you lower.
And again, sitting up tall, breathing full and easy.
Stretch up with one arm and the other.
An easy, gentle, flowing stretch.
Open your arms, look behind, turn to the other side.
Gently twisting the spine.
Now let your body curve forward and straighten.
Round your spine and lift up tall.
Curl all the way forward, chin and head first.
Gently over, nose to knees.
And slowly uncurl from the base of the spine,
lifting, shoulders relaxed.
Rock gently, side to side.
Breathing easily, slowly swaying.
Now rock forward, back, hinging at the hips,
chin down, spine long, relaxed and easy.
Now slowly around and around.
Sway your body in a circle.
Back the other way, swaying around and around.
And gently come to rest, sitting tall and relaxed.
Continue to slow down with a few more gentle movements
on the floor.
You will have to take off your shoes
and find a comfortable piece of floor space.
If you are at all doubtful about your ability to get down to
a comfortable position,
or up from the floor, don't attempt to do so without help.
You can stay sitting in the chair
and imagine you are performing the movements.
For some people, reclining on the hands
may over strain painful wrists, fingers or shoulders.
As an alternative, you can sit against a wall or lie down.
Remember that you are not alone.
Remember to keep your breathing and movements easy
and rhythmical and don't strain.
Bend back both feet, knees tight, relax and shake.
Relax and shake, again, feet back, hold, let go and shake.
Roll one leg out, let the knee bend up and down.
Other leg, roll out, slide up and down.
Once more each leg, let the movement flow gently, smoothly
without force or strain.
Slide one leg out and back in.
Other leg open and close.
Keep the toes pointing upwards.
Slide out and in.
Just the toes curl over, straighten, curl and stretch.
Point the feet down, pull back, point and flex.
Again, toes only.
Now moving at the ankles.
Concentrate on the toes, spread them apart, relax.
Stretch apart, ankles turn in, out.
Twist in and out.
Now spread the toes, stretch apart,
ankles in, out, in, out.
Open the legs, circle the feet around.
Easy and relaxed, back the other way.
Bring your legs together, bend the knees,
roll to the side, lie down with knees bent.
Lift up one arm, lift up one leg,
one arm, the other arm.
Press the lower back into the floor.
Release hands to shoulders, stretch up, down.
Other arm up, down.
Reach up, lower, stretch and down.
Arch the lower back, arch, push down.
Keep going, squeeze your buttocks
and tummy muscles to flatten.
Now the head, rock back, chin in, back, tuck in.
Gently rock over the back of the head, take it easy.
Again, arch the back and flatten, arch and flatten.
Continue rocking over the back of the pelvis.
Flatten down and hold.
And to end, gently roll your head side to side.
Now, how do you feel?
You've done well in moving, stretching,
and exercising your whole body.
Hopefully your muscles and joints will feel freer
and more comfortable and you feel much more alive.
If your pain level has increased markedly
or you're exhausted, remember to take it
a bit easier next time.
As a balance to all the activity you've been doing,
take time now to completely relax.
And switch off from tension, stress, and pain.
Following this relaxation exercise,
you will be able to cope better with what you want to do.
This means you can really enjoy the rest of your day.
Remember, the relaxation can be done by itself
at any time through the day,
or you can use it as a prelude to sleep.
First, make sure you are warm
and in a comfortable, fully supported position.
A few suggestions are lying on your back
with or without a small pillow,
lying with both knees bent,
particularly good for people with back pain,
on your side with the top knee bent,
or in a chair or recliner,
preferably with head and arms supported.
Make yourself comfortable using mats, rugs,
pillows, and cushions as necessary.
Remove your glasses if you wear them,
and loosen any tight clothing.
Now close your eyes
and begin to take your thoughts inside your body.
Take note of any extraneous noises,
recognize them, and then discard them.
From now on, everything you hear will help to relax you.
Become aware of your breath.
Follow the air as it flows in and out.
Breathe as deeply as you find comfortable.
Let your breath flow freely,
evenly, gently.
With each breath out,
concentrate on releasing any tension in your body.
Breathe the tension out.
Feel a calming wave flow down over your body,
relaxing more and more with each breath out.
You are floating peacefully on your breath,
drifting as you breathe.
Take note of any stressful thoughts
rushing around in your mind.
Let them slowly wind down, calm them,
and then let them go.
Focus your attention on your slow, gentle breathing.
Feel your eyes soften and rest gently closed.
Relax your face, smooth your forehead.
Release your jaw muscles, lips slightly parted,
tongue resting comfortably in your mouth.
Allow your throat to open,
letting the air flow freely in and out.
Now feel the relaxation spread down your neck
and flow over your shoulders,
down your arms, through your hands,
and out your fingertips.
Let all the tension flow out,
leaving you deeply and peacefully relaxed.
Become aware of the regular, gentle rise and fall of your chest.
Let that feeling of relaxation spread over your chest,
through your stomach and belly, and down your spine.
Soften your buttocks and release the whole of your pelvic area.
Let the tension flow away from your hips,
down, down your legs,
and out through the tips of your toes.
Let go of the tension.
Release it.
Let it flow away with your breath.
You are deeply and peacefully relaxed.
Your breathing is calm and even,
effortless,
floating deeper and deeper into tranquility.
Concentrate now on an area of your body
which is giving you some trouble at present.
As you breathe out the next time,
send your breath to this joint.
It is warm and soothing,
and as it flows through your body it absorbs the pain,
releases the tension.
Feel how your gentle breath can relieve the pain,
leaving your body to feel freer, easier, more comfortable.
You are now deeply and peacefully relaxed,
drifting, floating.
Notice how comfortable your body feels.
You are at peace and filled with a sense of well-being.
Experience and enjoy this sensation.
It is time now to return to the here and now.
This experience will help you during the remainder of your day.
You will feel calmer and more positive with an inner strength,
able to cope with any stress or tension in your life.
Now, very slowly, return your thoughts to the room you are in.
Listen to any sounds.
Slowly open your eyes and gradually return from your internal journey.
Hold on to the sensations of peace and tranquility,
and then wriggle your fingers and toes and have a stretch.
Before you arise, think of how you can do so in the easiest way
without straining your body.
Now slowly get up and continue to enjoy the remainder of your day.