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eLearning Series: Arthritis
I Want Arthritis Relief Now!
Arthritis
Prevention & treatment: Osteoarthritis & Rheumatoid Arthritis
For osteoarthritis:
Gently
massage around the painful area with a little vegetable
oil or massage oil on your fingertips,
making small, gentle
circles with
your
fingertips.
Avoid massaging directly on the joint. Instead,
work right above and below it with your fingertips.
Repeat
daily for
three to
five minutes
each time.
For rheumatoid
arthritis:
Apply oil or cream
to your fingers and use a rhythmic or effleurage massage
on the muscle
and tissue
around the
afflicted joint.
Repeat daily for
five to 10 minutes each time.
Yoga – Yoga
has helped arthritic patients with improving confidence,
mood, self-awareness,
range of motion,
relaxation, blood circulation,
concentration,
stress and pain reduction, health of
bones, tendons, muscles and joint ligaments. Classes
and instruction
are often
offered at health
and
fitness centers;
check out public library resources, too
(books, videos, audio cassettes, DVDs,
etc.)
Not much is required to begin: pillows
and a mat, some type of blanket or carpet
piece
for
padding
and comfort.
“Let’s
Do Yoga,”
an article
by Christina
DiMartino
published in Arthritis Today, mentions
six basic yoga positions that offer a
wide range
of benefits
(don’t
perform any
that cause strain
and remember
to confirm with healthcare provider):
Mountain
Pose – This position is for
helping develop posture. With feet
a
comfortable
distance apart,
legs and knees
straight, stand
and distribute
weight evenly,
tightening thigh muscles. Keep pelvis
in a neutral position, not arching
the back,
not
leaning forward,
and expand
ribcage by opening
chest
and shoulders.
Hold head comfortably straight with
arms loosely hanging at your sides, body vertically
aligned.
Child
Pose – This
position is for help with stretching the back
and neck,
and for stomach
stress, for
improving digestion.
Begin
by sitting
in
a chair, draping
your torso over your knees. After
strength and endurance build over time, gradually
extend this
position by sitting on bent knees
with feet and toes straight behind you, and spread
knees
wide enough to
allow the torso
to fall forward
between
your legs.
Gently release
tension by inhaling and exhaling
slowly, falling forward, using pillows
and
blankets for padding
and support.
Down Dog
Variation – This position is for alignment, balance
upper and lower
body
strength and flexibility.
In a standing
position,
with feet
parallel
and straight beneath the hips,
pointed forward, face a wall. Point knees
straight ahead, bend them slightly
and place
your hands against the wall, slightly
higher
than
your
shoulders, shoulder-distance
apart.
Gently drop your
head forward
till the ears are between the elbows,
while pressing with your arms and
pushing back
with your hips.
Cat-Cow
- This
position aids in stress reduction, increasing circulation
and range of motion
in the spine. With
hands and knees shoulder-length
apart, squat
down on all fours.
Breathe in
slow, steady and deep while gently arching the back,
tilting the
pelvis upward,
and stretching
the neck
and head
forward. Exhale
while tucking
the head. Repeat, focusing
on movement and breathing coordination.
Reclined
Twist – This position stretches and opens the
hip joints, massages
the sacral area
and back,
and stretches
the spine. In
bed or on your
mat or blanket, lie on your
back with knees bent and
feet flat.
Lift hips,
shifting them slightly to
one side, and place knees one on
top of the other, falling
in the opposite direction
of your hips as you inhale. Exhale,
turning
the
head opposite the knees.
Wait 30 to 60 seconds,
then release. Then raise
knees back to the
center
and stretch in
the opposite direction, using
other side. Tip:
Beginners may want to extend
one leg at a time and bend
and twist
the other.
Deep Back
Rest – This position is to help with relaxation.
Usually the final
pose
in yoga
classes and performed
in bed before sleeping,
it aids
in mind
and body relaxation. Flat
on your back with feet
comfortably apart
and facing
out, place
arms
a comfortable distance
from the body.
Face palms
whichever
way are most comfortable
for
your wrists. And dim lighting
or place
something
over your eyes.
Some people
combine their favorite soothing music
or sound tracks,
like nature or
ocean sounds,
with the
positions. And some vary
lighting colors,
depending
upon the season and their
mental and physical health.
For
more techniques and information,
check with additional
resources from your
public library and medical
clinics.
Physical
Therapy – Check with your healthcare
provider about
finding
a physical therapist
to help with
various exercises
based upon
your diagnosis.
Stress
Management Techniques – Regardless of arthritis,
70- to
90-percent of
the general population
reports being stressed,
which can sure
add to pain and
ill health issues.
So prevention and
self-care are in order.
Here are many
ways to deal
with
stress:
Assertiveness
Training – For some reason,
especially if
others are
older than
you, at the mention
of arthritis, people
can try to minimize
what
you’re going
through, thinking
they are
older and you shouldn’t
be complaining
about your “aches
and pains.” Well,
tough.
Age has nothing
to do with
arthritis or your
pain. And others
may get caught
up in
their own lives
too much from time to
time to
notice, but
you are
important. And
so is your health
and your
pain
relief. So take
charge and take care of
yourself. Learn
to say
“no” to
unhealthy activities
that strain your
joints.
Slow down
and use
aids
where you to need
to like grips in
the stairways,
a walking
cane or athletic
shoes instead
of heeled
dress shoes.
Your
health and
pain relief is
very important.
Coping
Skills Training
- Learn
to cope better
by improving
three areas:
your
thinking, behavior
and lifestyle.
Thought-wise,
start
thinking
more about
the positives
instead of negatives.
For example,
there are many
more treatment
options available
today for arthritis.
And
that’s a very
positive ideology
to focus on.
For help with more,
check our
positive
thinking inspirational
nonfiction from
the library.
And be a
volunteer for
those less
fortunate than
you are to get
a different perspective
on
life.
Behavior-wise,
get more organized. Allow
time
to plan, shop
for and prepare
your meals
and menus.
Allow time
for activities,
exercises and
other self-care
necessities.
Use a planner
or notebook
and pencil to
jot
down daily
goals and things to
do
so that they
get done.
And do
allow time
for
venting
and sharing
your frustrations
with a close
friend. Work
in humor whenever
possible to
lighten the load
and make life
more enjoyable.
And Plan fun
things into
your life;
trips, hikes,
etc. And lifestyle-wise,
shuffle
some of these
into
your routine:
- Pet Therapy
- get
a animal companion
- Meditation
- take
a time out
- Deep Breathing
-
stand and focus on
your
feet pressing
the
floor, grounding
you
- Pace
- go
at it
for awhile
back and
forth
- Leisure -
read a
good book,
hum, just
do nothing…
- Rest –
sleep or
take a
quick nap
or just
rest
- Nature –
Take a
hike, stop
and smell
the roses
- Hydrotherapy:
Enjoy
a soothing,
warm or
hot bath
with your
favorite bubbles
or oil(s)
added. Dim
the lights,
light a
candle, play
soft music….
- Music Therapy
– Enjoy
soothing tunes
in your
favorite lounge
chair, on
the porch,
in the
bath, resting
in bed.
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