Easy Water Exercises for Easing Arthritis in the Winter

Winter is just around the corner, and for those with arthritis, it means that the pain can be unbearable. There are, however, exercises that can help ease the pain. For seniors, water exercises are a great option, since the water's warmth helps to sooth and the buoyancy reduces stress on the knees, hips, and spine. Here is my list of the top five water exercises to ease your stiff, aching joints.

Range of Motion Exercises: These can help with everyday movement, such as walking or raising your arms. To help relieve stiffness caused by arthritis, do the following exercises daily or every two days.

1. Knees: Place a chair in the pool. Sit with your hands at your sides, holding onto the chair. Slowly lift your left leg straight out in front of you, then slowly lower it back down. Repeat this exercise 10 times, then do the same with your right leg. Complete three sets on each leg.

2. Arms: Place a chair in the pool so that the water is shoulder-deep when you sit down. Place your arms down at your sides with your fingers pointing down. Slowly raise both arms out to your sides until your arms and shoulders form a straight line. Hold the position for a few seconds, then slowly lower your arms back to your sides. Repeat the exercise 10 times, rest for a few minutes, then do another set.

3. Hips: Stand in the water holding onto a chair or the side of the pool. Slowly bend sideways, hold this position for a few seconds, then stand upright. Repeat the exercise by bending to the other side. Complete each side 10 times, rest, then do another set.

4. Ankles and Wrists: Stand in the water and, keeping your knees straight, raise your leg in a forward motion. Raise your leg to about 30 degrees, then bend your ankle up and down, forward and backward. Repeat this exercise for 30 seconds, rest, then do another 30 seconds. Exercising your wrists in water is very similar to that of exercising ankles. Standing in neck-deep water, extend your arms out in front of you. With your palms facing down toward the bottom of the pool, bend the wrist up and down. From the palms-down position, rotate your hands to be palms-up. Do three sets of 10 for each exercise.

5. Walking: Walking in the water is the easiest and best exercise for range of motion if you have arthritis. Walk from one end of the pool to the other, being sure to swing your arms when you walk. If you need to, walk near the side of the pool so that you can hold on if necessary.

Sources:
MayoClinic http://www.mayoclinic.com/health/arthritis/AR00009