Exercise

Types of exercises that should be done:

Flexibility exercise help keep joints flexible. They lengthen the muscles and keep the joints mobile. Unlike aerobic and strengthening exercises, these exercises can be done periodically throughout the day, every day. 10 repetitions should be done for each exercise. Some examples of flexibility exercises include:

• Shoulder Shrug: Sit and raise shoulders up towards ears and roll backwards. Return to start position. Perform 5 reps at a moderate speed. (See Picture)

• Back Extender: Stand with feet shoulder width apart. Place hands on hips and arch backwards for 4 seconds. Return to start position and repeat. Perform 4 reps.

• Open/Close Fist: Hold hands in front. Begin with fingers straight and spread apart. Close hands into a fist, hold 4 seconds, then open and spread fingers again. Perform 4 reps. (See Picture)

• Wrist Circles: With arm at side, elbow bent to ninety degree angle and palm down, move wrist in circular motion through available range. Perform 4 reps on each hand.
  o Neck Front Bend: Sit with good posture and move chin down to chest. Hold 4 seconds and return to start position. Perform 4 reps.
  

Strengthening exercise build up muscles surrounding the joints. Oftentimes, musculoskeletal injuries are exacerbated because the muscles surrounding the joints are weak. The best way to protect joints from injury and deformity is to strengthen the muscles. Strengthening exercises should be done 2 – 3 days per week. The duration will vary depending on the exercise. These exercises can be done in a gym, on weight machines or at home, using hand weights. A comprehensive strengthening program should target all muscle groups. Following are some examples of strengthening exercises.

• Shoulder Fly: with weights by your side, elbows out and palms facing down, lift arms up to shoulder height for 10 – 15 reps. (See Picture)

• Biceps Curl: with palms facing forward, curl weight up to shoulder, then all the way down for 10 – 15 reps. (See Picture)

• Wrist Curls: With forearms on knees, and palms facing down, curl wrists down and up for 10 – 15 reps. Turn palms up and curl up and down.

• Lunges and Squats: These can be alternated by lunging twice, squatting twice, and then lunging twice again. Do 5 sets. (See Picture)

It is important to stretch during these exercises. Typically, after 3 – 4 exercises, stretches should be done for the shoulders, quads, hamstrings and calves.

Most doctors and health professionals recommend 30 – 40 minutes of aerobic activity, 3 – 4 times per week. Aerobic activity burns calories and improves cardiovascular health. The most suitable aerobic activities for people with musculoskeletal disorders are:

• Walking
• Swimming
• Cycling
• Dancing
• Gardening

These activities are least stressful on the joints and can be done in a variety of settings. The best advice on aerobic activity is to find one or more that is enjoyed, and do it on a regular basis.

WMSD votes Swimming as GENTLE on the JOINTS: Best Exercise: Swimming is one of the most gentle on the joints because their is limited impact on the joints. Doing laps or water aerobics in the pool can be a good cardiovascular routine.

Many local YMCA's offer water aerobics classes. For information or to find a local YMCA in your area, YMCA.

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