Rheumatoid Arthritis Joint-Strengthening Exercises

Exercising reduces stiffness and fatigue associated with rheumatoid arthritis. Low-impact exercise strengthens joints, which improves overall mobility, range of motion, soreness in the joints and pain associated with rheumatoid arthritis. Getting up and making the effort may be the hardest part of joint-strengthening exercises, especially during a morning flare-up. Adhering to a regular exercise program, approved by a rheumatologist or physical therapist, will strengthen the joints and alleviate pain caused by swelling.

Range-of-Motion Exercises

• Start slow, building up to longer and more comprehensive exercises to strengthen the joints. Begin with range-of-motion exercises using small movements to warm up the body. Sitting or standing, bend side to side, holding the stretch for a brief moment before returning to center. Stand and bend forward, reaching for your toes. Don't over extend, and repeat the movement as instructed by a physical therapist. Smooth, non-jarring movements such as rolling the wrists or ankles in a waving motion, rolling the head in circles and twisting at the waist will loosen up the joints and prepare them for strengthening exercises.

Strengthening Exercises

• Join a yoga class or follow an instructional yoga video with a home trainer. Use the weight of your body for resistance against the joints. Swelling in the joints will subside with movement of the body. Slow, gentle moves, holding the yoga poses and stretching before and after class loosens tightness in the joints, making the body feel stronger and more mobile.

  Lifting small weights can strengthens the muscles and joints of rheumatoid arthritis patients. Building strong muscles to support the joints helps alleviate joint pain from rheumatoid arthritis. Start with 1 -or 2-pound hand-held weights and the guidance of a physical therapist or weight trainer. Stretch by doing range-of-motion exercises to warm up the muscles and joints before exercising.

Low-Impact Exercises

• Walking, swimming and biking are low-impact exercises that will help build muscle and strengthen joints. Plan a 30-minute walk three days a week if approved by a physician. Wear supportive shoes and take a level path. Use a treadmill at home during inclement weather. Join a swimming or water aerobics class. Taking the weight of the body off the joints while working the muscles alleviates swelling and pain. Ride a stationary bike at a gym or at home. Choose a smooth gliding system, and plan to make progress slowly.