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Arthritis Weight Training - Choose The Right Exercises

Arthritics need not avoid exercise or weight lifting. In actual fact, it has been found that weight bearing activity can help strengthen joints in arthritics and give density to bones in the osteoporosis suffers. Many doctors will encourage their diagnosed clients to take up exercise if they have not already but to do so progressively and with slow movements. Excellent news for the active individuals who suffer these diseases but for those who are not active it is even more essential that they begin!

Of course you want to work within the range of motion that you can handle that day but yet working to your full range. Arthritis can have good days and then can have bad days where you should not exercise, but it is mainly about learning to read your body that is most important.

Certain exercises are better choices than others due to the caution that you want to take but judgment based on the individual is always best since some people can do more than others with in a safe range. Listen to your body and do not over do things.

Squats can be a scary exercise but use a ball behind your back and suddenly even a joint sufferer can do somewhat of a beginning squat and work for fuller range as they are able. Hold weights to help enhance the weight bearing effect.

Enhance bicep curls by standing on one foot or seated on a body ball with one foot elevated. Switch the legs after each set. This will really help with the ankle joint while working the biceps, core, wrist, elbow and shoulder joints. Other exercises you can try this way are front or side shoulder dumbbell raises, overhead dumbbell shoulder presses paying close attention to your core, and overhead tricep presses.

Working on the cable system or tubing is ideal for those without the ability to use free weights. Machines are great too but working with cables and bands will allow free range of motion where as the machines will limit your range of motion. Exercises listed in the Shapefit library that you can use here would be cable crosses, bicep curls, tricep pushdowns, upright rows, hip extensions, inner and outer thigh pulls.

Lower cables allow for mid back rows which are excellent to help enhance postural muscles. Upper cables such as the lat pull machine should be focused on pulling to the chest with a less widened grip to ease through this exercise without worsening joint problems. Impingements can occur easily and are a nagging pain.

The body ball is a great tool beyond squats or seated balance training. It can also assist you through chest presses and flys, rear flys, crunches, pushups, knee pull ins for the very strong, and ab rolling work. I say everyone should own one! I like to have my clients do bridges on the body ball with feet up or head on the ball; both ways are a great workout.
Make sure you are fully hydrated and use mats around you when needed for the balance work. Stretch for relief and circulation but do not stretch beyond the point of pain. Keep the stretches passive and you will be on the right track. Consistency in training is a must for success.

By Linda Cusmano