Two-minute arthri­tis re­lief rou­tines

Santa Fe New Mexican - Healthy Living - - EXERCISE -

(From the Arthri­tis Foun­da­tion)

1. Re­lax and stretch

Deep, belly breath­ing — 30 to 60 sec­onds Ham­string stretch —30 sec­onds Calf stretch — 30 sec­onds

2. Stronger knees

Squeeze a soft ball or ten­nis ball be­tween the knees — 5-sec­ond squeezes for 60 sec­onds Seated straight-leg raise — 30 sec­onds each leg

3. Stronger hips and thighs

March in place — 30-60 sec­onds Walk for­ward and back­ward —10 steps each di­rec­tion

4. Bet­ter up­per body range of mo­tion

Arm cir­cles back­ward — 30 sec­onds Breast stroke on a table­top — 60 sec­onds Wrist cir­cles, wrist bends, and open and closed fist — 10 sec­onds each

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