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Post by jan on Mar 26, 2024 15:21:00 GMT
I have had arthritis in my knees for maybe 30 years. I hurt one of them when I was in my 20s and the doctor told me at the time that I would probably have arthritis in it as I aged. Well, he was correct.
I looked at the exercises listed. I have probably done most of them at some point. The main thing I have taken away from my knee problems is that you have to keep moving, even if it hurts so they don't get worse.
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Post by cherryt38 on Mar 26, 2024 15:50:11 GMT
I can see why it makes sense to use a hot pack before and a cold one afterward. If I remember right, I have been advised to use alternate hot and cold packs when I had torn my meniscus while skiing and had to do therapy and exercises at home between the therapy sessions. I have lots of arthritis in various places, my back, hips, thumbs/wrists, even a little in some of my toes. I also have rheumatoid arthritis and that makes my fingers crooked, especially on my right hand. So I really need to start concentrating more on these types of exercises. I have been doing some but not enough.
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Post by cherryt38 on Mar 27, 2024 4:20:21 GMT
www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859?s=8Back exercises in 15 minutes a day Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you're beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you. Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. Lower back rotational stretch Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side (B). Hold for 5 to 10 seconds. Slowly go back to the starting position (C). Repeat on the other side (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. Bridge exercise Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to stay that way long enough to take three deep breaths. Go back to where you started and repeat. Begin by doing five repetitions a day and slowly work up to 30. Cat stretch Kneel on your knees and hands (A). Slowly arch your back, as if you're pulling your belly up toward the ceiling as you bring your head down (B). Then slowly let your back and belly sag toward the floor as you bring your head up (C). Go back to where you started (A). Repeat 3 to 5 times twice a day. Shoulder blade squeeze Sit on an armless chair or on a stool (A). While sitting up straight, pull your shoulder blades together (B). Hold for five seconds and then relax. Do this 3 to 5 times twice a day.
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Post by cathygeha on Mar 27, 2024 18:56:53 GMT
Cherry - it seems this is a thread that is ongoing for the week? Good idea. I am in later than planned and up early so will check in again tomorrow.
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Post by Holly Gail on Mar 28, 2024 12:53:07 GMT
I didn't see there was a page 2! I've had lower back pain recently. I chalk it up to the way I sit at my desk for too many hours a day working at the computer... The back pain article showed up at exactly the right time for me! Thank you, cherryt38, Cherry! I'll read it more thoroughly when I get back and return to post comments then.
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Post by bmazzo on Mar 28, 2024 13:22:15 GMT
We are finally home, I will try to read what I have missed & get back in the swing of things tomorrow!
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Post by jasimons on Mar 28, 2024 13:38:14 GMT
bmazzo, So very glad to hear you are home!
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Post by Holly Gail on Mar 29, 2024 13:10:55 GMT
bmazzo , Bev, please bring us up to date on how DH is doing (and of course how you're doing!).
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Post by jan on Mar 29, 2024 14:32:11 GMT
Hey all, Cherry started a new thread instead of keeping using this one.
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