Strong muscles can ease joint strain if you have PsA. No need to hit the gym, though. Here’s an abdominal exercise you can do at home.
Strengthening your abdominal muscles and your legs can make it much easier to move around. Strong muscles also will ease the strain on your joints.
The key to this bridging exercise is to start small with very small lifts. As you get stronger, you’ll be able to lift yourself higher.
Lie down on the floor or your bed with a pillow under your head and knees bent. Your feet should be about 8 to 12 inches apart from each other
Gently lift your hips up, as high as you comfortably can. If you get cramping in your legs, start with very small lifts. Hold the lift for 2 seconds, then gently lower your hips.
Do one or two sets of 10 to 20 repetitions. For your second set, try putting your feet a little further away from your body so that you feel the exercise more in the muscles in the back of your thighs.
Psoriatic arthritis exercise guidelines:
Regular exercise decreases pain, improves strength and flexibility, improves health, and helps manage stress and fatigue.
Before you get started, think about your personal goals. Would you like to have more endurance? You’ll want to start with a gentle exercise that gets your heart rate up a bit, like walking or an exercise bike. Do you want to improve your ability to participate in daily activities? Stretching and strengthening exercises will help.
Start exercising at least three days a week, building up to five to seven days per week. Daily stretching will help you maintain joint mobility.
Listen to your body. You should not feel unusual pain for more than two hours after exercising. Muscle soreness is good, increased joint pain is not. Starting light and gradually increasing the intensity of your workouts will help prevent injury.
Be sure to warm up before exercise and cool down afterwards to prevent post-exercise soreness.
In all 50 states, patients may go directly to a physical therapist to receive some form of treatment without a physician referral. To find out more about how physical therapy can help and to locate a physical therapist near you, please visit http://www.MoveForwardPT.com.
This exercise was created by Tasha MacIlveen, P.T. with guidance from the American Physical Therapy Association.
Special thanks to our Move of the Month model Lisa Schmidt
This Article is sourced from http://www.psoriasis.org