23 BEST STRETCHES FOR ARTHRITIS TO ENHANCE FLEXIBILITY

Hey there, arthritis warriors! 

Have you ever been told how beneficial stretching exercises are for you?

Dealing with arthritis can be challenging, but I’ve learned from experience that incorporating stretches into your daily routine can make a big difference in managing your symptoms and maintaining your mobility.

And not just me, but many people also agree that stretching can make a difference in your arthritis journey.

I will show you the best stretches for arthritis you can do easily without putting too much strain on your joints and muscles.

Stretches are perfect for reducing morning stiffness and enhancing your flexibility. If these are part of your goals, you should read this post to the end.

What is stretching?

Stretching is a type of exercise that removes tension from different parts of your body, including your muscles, joints, ligaments, and tendons. It enhances flexibility and mobility by elongating your muscles with or without movement.

Types of stretching exercises

As easy as stretching sounds, there are different types of stretches for various purposes. Some are made to activate your muscles for work, while others increase your flexibility and range of motion. Even some stretching exercises are done after a workout to increase blood flow to specific body areas.

Here are some of the common types of stretches:

Static stretching.

This type of stretching involves holding a position for some time (usually less than or equal to a minute) to feel the stretch sensation in your muscles.

This stretching increases blood flow and range of motion.

Passive stretching.

This stretching is similar to static stretching and is sometimes used interchangeably; however, passive stretching slightly differs.

A person (or an outside force, e.g., a towel or resistance bands) is used to help increase the stretch limit for this type of stretching.

PNF.

PNF stands for proprioceptive neuromuscular facilitation and is a type of stretching that involves contracting the muscle opposite of the one being stretched. For example, you might be stretching your hamstring using a hamstring stretch, but for half the time, you are contracting your quadriceps.

Dynamic stretching.

This type of stretching is based on movements. It is used mainly by athletes when warming up for an event, but its disadvantage is that it does not stretch the muscles to their fullest capacity. Instead, it prepares them for the action they are about to take.

Somatic stretching.

This type of stretching does not require much technicality as it involves releasing tension from your body using natural, gentle movements, like how you would stretch your back after sitting for a while or stretch your whole body after waking up.

Benefits of stretching to manage arthritis

When managing arthritis, you can use some natural remedies if you are careful about how many pain relief medications you take.

Among these natural remedies for arthritis, exercising is a big part of it. I will show you how much stretching exercises can impact managing arthritis.

Does not stress joints

Stretching is one of the exercises you can do with arthritis that does not place a lot of pressure on your joints; it is one of the safe, low-impact exercises you can do.

Also, you can stop if you feel like the pressure is getting too much on your joints.

Reduces stiffness

Stretching also helps to reduce stiffness in your joints and muscles by increasing blood flow to your joint cavities.

Enhances flexibility and range of motion

Stretching exercises increase flexibility and range of motion by stretching your muscle’s elastic limits. You stretch a little more than you did yesterday, and before you know it, you can move your joints a little bit more than you did last month.

Reduces joint pain

If you are experiencing joint pain, try a 5-10 mins stretch to relieve pain. For example, sometimes at night, sleeping is difficult because I feel pain in my knee joints. I simply lie on my back in front of a wall, raise my legs vertically, and stretch my legs toward the roof while ensuring my back remains on the ground. I hold that position until I feel the stretch at the back of my legs, and it works.

Increases blood circulation

When you stretch your muscles, it increases blood flow to the affected areas, which helps to enhance movements and reduces stiffness in your joints. It also boosts your energy level.

Helps with relaxation

Stretching relieves you better than most exercises, giving you a full-body peaceful moment and helping you to relax. If you have difficulty falling asleep because of pain, you can try to stretch for about 10 mins; you don’t even need to work up a sweat, just stretching your muscles can relax your body and help you sleep better.

Can be done at home

Stretching can be done in your home, meaning you do not need gym equipment or a wide-spaced area to get relief when you need it. You can even do some stretches on your bed! It’s that easy.

Improves general health

Exercising as a whole helps to improve your overall health and allows you to keep body functions active. Stretching is one of the types of exercise in this world, and consistently doing it will also improve your overall health.

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Best stretches for arthritis to enhance flexibility

Here is my list of best stretches to help increase your flexibility and reduce pain:

1. Wrist Stretch

This stretch helps you to move your wrist joints and enhances flexibility to prevent stiffness and loss of motion.

Wrist circles.

To do the wrist circles, you need to:

• Sit comfortably with your arms extended in front of you.
• Make fists with both hands.
• Slowly begin to circle your wrists in one direction.
• Gradually make the circles bigger.
• Continue circling your wrists for 10-15 seconds.
• Reverse the direction of the circles and repeat for another 10-15 seconds.
• Release your fists and shake your hands out gently.

2. Finger Stretch

Finger stretches help to increase the mobility of your fingers, especially when it comes to tasks like holding a pen, opening a can, etc. It helps to prevent your fingers from getting stiff to the extent that you can’t flex them.

Towel squeeze.

To do the towel squeeze, you need to:

• Take a small towel or washcloth and fold it in half.
• Hold the towel in front of you with both hands, gripping it tightly.
• Squeeze the towel as tightly as you can for 5-10 seconds.
• Release the tension and relax your grip for 5-10 seconds.
• Repeat the squeezing and releasing for 10-15 repetitions.
• Take a break and repeat the exercise for 2-3 sets.

Finger extension.

To do the finger extension, you need to:

• Place a rubber band around all five fingers of one hand.
• Close your hand into a fist around the band.
• Slowly open your hand and stretch your fingers apart as far as you can.
• Hold the stretch for 5-10 seconds, then release.
• Repeat for 10-15 repetitions, then switch hands and repeat.
• Perform 2-3 sets of the exercise.

3. Shoulder Stretch

Shoulder stretches work not just on your joints but also your shoulder muscles, which helps relieve pain, especially in people with shoulder arthritis.

Serratus punch.

To do the serratus punch, you need to:

• Stand with your feet shoulder-width apart and knees slightly bent.
• Raise your arms to shoulder height in front of you with straight elbows and palms facing down.
• Punch your right arm forward, rotating your palm up.
• Return your arm to the starting position.
• Repeat the punch with your left arm.
• Alternate punches for 10-15 repetitions on each side.
• Perform 2-3 sets of the exercise.

Corner stretch.

To do the corner stretch, you need to:

• Stand facing a corner of a room with your feet hip-width apart.
• Place your forearms on the wall, with your elbows at shoulder height and your hands flat on the wall.
• Step one foot forward, bending your knee slightly.
• Lean your body into the corner, keeping your elbows and forearms on the wall.
• You should feel a stretch in your chest and shoulders.
• Hold the stretch for 15-30 seconds, then release.
• Repeat the stretch 2-3 times.

Posterior shoulder stretch.

To do the posterior shoulder stretch, you need to:

• Stand with your feet shoulder-width apart and your knees slightly bent.
• Bring your right arm across your chest, holding it just above the elbow with your left hand.
• Gently pull your right arm toward your left shoulder until you feel a stretch in your posterior shoulder.
• Hold the stretch for 15-30 seconds.
• Release the stretch and repeat with your left arm.
• Perform the stretch 2-3 times on each side.

Overhead raises.

To do the overhead raises, you need to:

• Stand with your feet shoulder-width apart and your knees slightly bent.
• Hold a weight in each hand with your arms down by your sides.
• Slowly lift your arms straight up and overhead.
• Pause for a second when your arms are fully extended overhead.
• Slowly lower your arms back down to your sides.
• Repeat for 10-15 repetitions.
• Perform 2-3 sets of the exercise.

Ball hugs.

To do the ball hugs, you need to:

• Sit on a stability ball with your feet flat on the floor and your back straight.
• Hold a small exercise ball or pillow in front of your chest.
• Bring your elbows together in front of your chest and hold the ball between your forearms.
• Squeeze the ball gently with your forearms and hold for a few seconds.
• Release the squeeze and repeat for 10-15 repetitions.
• Perform 2-3 sets of the exercise.

Arm circles.

To do the arm circles, you need to:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your arms out to the sides so they are parallel to the floor.
• Make small circles with your arms, moving them forward clockwise.
• Continue the circles for 10-15 repetitions.
• Reverse the direction of the circles, moving your arms backward in a counterclockwise direction.
• Repeat for 10-15 repetitions.
• Perform 2-3 sets of the exercise.

Floor angels.

To do the floor angels, you need to:

• Lie on your back on a flat surface with your arms straight out to your sides and your palms facing down.
• Keeping your arms straight, slowly raise them towards your head, keeping them in line with your shoulders.
• Continue moving your arms until they are above your head while keeping your shoulder blades on the ground.
• Pause briefly at the top, then slowly lower your arms back to the starting position.
• Repeat for 10-15 repetitions.
• Perform 2-3 sets of the exercise.

4. Neck Stretch

This stretch helps to relieve tension in your neck muscles and allows you to turn your neck without being in much pain.

Neck tilts.

To do the neck tilts, you need to:

• Sit or stand with your head in a neutral position, looking straight ahead.
• Slowly tilt your head to the right side, bringing your ear toward your shoulder.
• Hold for a few seconds, then return your head to neutral.
• Repeat the tilt to the left side, bringing your ear toward your left shoulder.
• Hold for a few seconds, then return your head to neutral.
• Repeat for 10-15 repetitions on each side.
• Perform 2-3 sets of the exercise.

Head turns.

To do the head turns, you need to:

• Sit or stand with your head in a neutral position, looking straight ahead.
• Slowly turn your head to the right side, looking over your right shoulder.
• Hold for a few seconds, then return your head to neutral.
• Repeat the turn to the left side, looking over your left shoulder.
• Hold for a few seconds, then return your head to neutral.
• Repeat for 10-15 repetitions on each side.
• Perform 2-3 sets of the exercise.

5. Hip Stretch

The hip stretch stretches your hip muscles, like the quadriceps and hamstrings. Some of these hip stretches also impact your knees and are suitable for relieving pain and stiffness.

Side bend.

To do the side bend, you need to:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Slide your right hand down your right leg, bending your torso to the right side.
• Keep your left arm straight and point down toward your left knee.
• Hold for 10-15 seconds, then return to the starting position.
• Repeat on the left side, sliding your left hand down your left leg.
• Repeat for 2-3 sets on each side.

Hip circles.

To do the hip circles, you need to:

• Stand with your feet shoulder-width apart and your hands on your hips.
• Slowly rotate your hips in a circular motion, clockwise and counterclockwise.
• Make the circles as big as possible without causing discomfort or losing balance.
• Repeat for 10-15 repetitions in each direction.
• Perform 2-3 sets of the exercise.

Cat-Cow.

To do the cat-cow stretch, you need to:

• Get on your hands and knees.
• Inhale and arch your back, lifting your head and tailbone towards the ceiling.
• Exhale and round your spine, tucking your chin into your chest and bringing your tailbone towards your knees.
• Hold for 10 seconds.
• Repeat five times.

Hip flexor stretch.

To do the hip flexor stretch, you need to:

• Kneel with your left knee and raise your right foot on the floor.
• Bend your right knee at a 90-degree angle.
• Make sure your back is kept straight.
• Place your hands firmly on your right thigh or knee.
• Lean forward over your right knee but not further than the end of your toes.
• Hold the stretch for 20 seconds.
• Repeat three times for both sides.

Torso rotation.

To do the torso rotation, you need to:

• Sit on a chair or stand with your feet shoulder-width apart and your arms at your sides.
• Slowly rotate your torso to the right, keeping your hips and legs facing forward.
• Use your abdominal muscles to control the movement, and hold the stretch for a few seconds.
• Slowly return to the starting position, then rotate your torso to the left side.
• Repeat for 10-15 repetitions on each side.
• Perform 2-3 sets of the exercise.

6. Knee Stretch

Knee stretch works on your knee joints and helps to relieve stiffness and pain caused by inflammation. It also works when you are feeling aches.

Knee hugs.

To do the knee hugs, you need to:

• Lie on your back on a flat surface, like a yoga mat or carpet.
• Bend your knees and bring them toward your chest.
• Use your hands to clasp your knees and gently pull them toward your chest.
• Hold the stretch for 10-15 seconds, then release.
• Repeat for 5-10 repetitions.
• Perform 2-3 sets of the exercise.

Hamstring stretch.

To do the hamstring stretch, you need to:

• Sit on a flat surface, such as a yoga mat or carpet.
• Extend your right leg straight before you, keeping your toes pointed toward the ceiling.
• Bend your left knee and place the sole of your left foot against your right inner thigh.
• Reach forward with your hands and try to touch your toes or ankle.
• Hold the stretch for 10-15 seconds, then release.
• Repeat on the other side, extending your left leg and bending your right knee.
• Repeat for 2-3 sets on each side.

Piriformis stretch.

To do the piriformis stretch, you need to:

• Sit on a flat surface, like a yoga mat or carpet.
• Cross your right leg over your left leg, placing your right ankle on your left knee.
• Use your hands to press your right knee away from your body gently.
• You should feel a stretch in your right buttock area.
• Hold the stretch for 10-15 seconds, then release.
• Repeat on the other side, crossing your left leg over your right.
• Repeat for 2-3 sets on each side.

Standing quadriceps stretch.

To do the standing quadriceps stretch, you need to:

• Stand on a wall and rest your left hand on it for balance.
• Raise your right leg backward till your right heel touches your buttocks.
• Use your right hand to hold your right ankle and slowly pull upward and away from your buttocks.
• Hold the stretch for 20 seconds.
• Repeat two times for both sides.
• Bring your leg down and repeat before moving on to the next side.

N.B: If you do it right, you will feel a stretch on your other knee joint holding your weight.

7. Ankle Stretch

Ankle stretch increases mobility in your ankles and allows you to walk easily. 

Feet flexion.

To do the feet flexion, you need to:

• Sit on a flat surface, like a yoga mat or carpet.
• Extend your legs straight out in front of you.
• Point your toes away from your body, then flex your feet by pulling your toes toward your shins.
• Hold the flexed position for 5-10 seconds.
• Release and point your toes away from your body again.
• Repeat for 10-15 repetitions.

Ankle circles.

To do the ankle circles, you need to:

• Sit on a flat surface, a yoga mat, or a carpet.
• Extend your legs straight out in front of you.
• Lift your right foot off the ground and slowly rotate your ankle in a circular motion.
• Start with small circles and gradually increase the size of the circles.
• Perform 10-15 circles in one direction, then reverse and perform 10-15 circles in the other direction.
• Repeat on the other foot, lifting your left foot off the ground and performing ankle circles in both directions.
• Repeat for 2-3 sets on each foot.

When to Stretch

Believe it or not, there is an appropriate time for you to stretch. 

• After a hot shower
• After strengthening exercises
• When you feel less stiff
• After staying in a position for too long
• In between your daily routine
• After a warm-up

FINAL THOUGHTS

These are not the best stretches for arthritis without reason; they are easy and adjustable, and you can repeat them every day.

Stretching can be a powerful tool for managing arthritis symptoms and improving your overall quality of life. 

By incorporating these stretches into your daily routine and listening to your body’s needs, you can enhance your flexibility, reduce pain and stiffness, and enjoy a more active lifestyle. 

You can stretch your way to a happier, healthier you with patience and perseverance!

CTA: Which of these stretches do you do to relieve stiffness

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