最适合Ra的延伸

Stiffness and reduced range of motion are hallmark symptoms of RA. The less you move and stretch the muscles surrounding your joints, the less likely your joints will maintain their full range of motion. Over time with RA, your surrounding muscles can shorten, making it that much harder to keep moving, according to researchers at the Harvard Medical School in Boston. Daily flexibility exercises can help you maintain your full range of motion so you can keep doing the everyday things you love.

生活在Ra的人经常描述他们的痛苦，不断存在。当疾病恶化时，被称为RA耀斑，关节疼痛是主要投诉之一。伸展已显示有助于ra疼痛。在一项研究中The Journal of Clinical Care，研究人员发现人们在raing 30分钟伸展的ra伸展，每周三次，只有一个月。

伸展是有益的，只要辅助受RA影响的特定关节。“不仅仅是解决痛苦的地区很重要，也很重要，也是围绕着痛苦的关节并与他们联系的领域，”斯托迈斯维尔·斯托迈斯托瓦瑜伽学派的瑜伽教练和所有者。“在瑜伽中，我们整个身体看一切，一切都是连接的。这让我们知道如果我们想减少手或肘部的疼痛，那么我们也必须看看脚和脊柱。“

While the benefits of stretching are many, it’s also important to not overstretch your muscles and ligaments. With the exercises that follow, the goal is to stretch only to the point of tension, not pain. Your stretching movements should involve slow and constant motion that is held in the final position for 15 to 30 seconds, according to the American College of Sports Medicine. Repeat each exercise three to four times, then go on to the next.

瑜伽姿势,鼓励你抬起,of painful joints can be helpful, says Ibex. Stand with your feet together or about six inches apart. Place your arms at your sides. Gently sweep your arms out to the side and then up overhead. Let your palms face each other and intertwine your fingers if possible. Exhale as you press your left hip to the side and bend your upper torso to the right. Gently hold and come back to center. Repeat in the other direction. Sweep your arms back down to the sides of the body.

Laura Brunnhoelzl, a Crossfit trainer and movement and mobility coach from Vitality Fitness in Concord, NC, suggests this arthritis-friendly stretch: To begin, lie flat on your back. Outstretch your arms to each side from your body. Bend right knee and gently bring right leg across your body, allowing your right hip to leave the ground. Move right knee towards the ground on the left side of your body, while gently twisting your torso to the right as far as comfortable. To modify, use a yoga strap to help guide your foot and maintain a comfortable range. Repeat on opposite side.

这种伸展会松开你的腰部和腿筋肌肉。“首先站着你的脚肩膀宽度分开，”布鲁诺霍尔兹尔说。“轻轻折叠，伸出伸展，直到你的手到达地面。向前散步，直到你的背向直，你在板条位置。把手伸向身体并返回站立位置。修改，距离桌子或床上约一英尺。伸出手，直到你的双手触摸表面。走向前后的手，保持舒适但感觉温柔的伸展，然后返回站立。“

This stretch from Brunnhoelzl helps relax lower back and abdominal muscles. Lie on a mat, face down. Place your hands under your shoulders, next to your body. Gently press your hands into the floor and straighten your arms, raising your torso off the ground. Feel the stretch, then return to the floor. To modify, instead of placing your hands on the ground, place your forearms next to your body and gently press up to your forearms.

Brunnhoelzl解释说，下一个伸展可以维持或改善膝盖中的运动范围。从你面前坐在地上坐在地上。将一个膝盖朝胸部带到胸前，同时拖着你的脚跟。当它接近胸口时，轻轻地抱着你的膝盖。慢慢地将膝盖降低到地面并切换腿部。修改，坐在椅子上，慢慢地将一条腿带到你的胸部，轻轻地拥抱。

RA usually starts in the small joints of the hands and feet with at least 70% of people with RA reporting hand and wrist dysfunction. Finger stretches can be very helpful, says Aundra Anderson, a certified personal trainer in Centreville, MD. “Start by placing both hands palms facing down on a surface in front of you, with your fingers spread wide,” she says. “One at a time, including your thumb, life each digit as high as you comfortably can toward the back of your hand. Return each finger to the table and repeat.”