"Exercise is so difficult when you have to; it is so easy when you want to!" There are various ill health conditions and there are various ways of treatments available for them. One of the autoimmune disease condition, psoriatic arthritis can be a reason to worry in patients suffering from it. In this current article we will talk about the exercises which help us in treating the symptoms of psoriatic arthritis. Hope this would be a beneficial read for you if you or your known ones are suffering from the condition.

Exercises for Psoriatic Arthritis

Overview on Psoriatic Arthritis:

Psoriatic arthritis is one of the autoimmune disorder where the body's immune system mistakenly attacks the healthy tissues of the body like joints, skin etc. Here the affected person has an inflammation in one or more of his joints which if not treated early may cause joint damage. About 30-40% of the patients with psoriatic arthritis are diagnosed with psoriasis.

There are various treatment procedures to reduce the symptoms or treat the condition of psoriatic arthritis. However, the best natural means of treating psoriatic arthritis is via exercise. Exercise is actually a safe and effective way to deal with psoriatic arthritis. Exercise not only help you manage the symptoms of psoriatic arthritis, but also assist you in feeling well. So, let us take a look on some of the best exercises for psoriatic arthritis and know about how to do them. We will also talk about some other related things in the following array of our article.

How Does Exercise Benefits Treating Psoriatic Arthritis?

Talking about how exercise benefits in treating psoriatic arthritis; here we come up with the list below.

  • The stiffness of joint in the condition of psoriatic arthritis can be prevented by exercise. A full range of movement on a regular basis can help you get rid of joint stiffness.
  • Regular exercise also help in maintaining strength in the body muscles and this in turn makes the regular tasks easier and benefits you in maintaining a good posture.
  • Exercise is also known to improve mood, reduce stress, reduce fatigue and maintain bone density. This it is important to go for regular exercises so as to ensure you are absolutely fit and healthy, even with the medical conditions you get encountered.

Exercises for Psoriatic Arthritis:

Now, here we are at the stage where we will be talking about some of the exercises known to reduce the symptoms of psoriatic arthritis.

Before we start talking about the exercises, we would sub categorize these exercises and know about them in a much better way.

  1. Therapeutic Exercises for Psoriatic Arthritis:

    These exercises are specifically designed for your condition. They are actually based on your exact needs to reach certain goals; for example increasing muscle strength. There are two types of therapeutic exercises for psoriatic arthritis; namely; range of motion exercise and strengthening exercise.

    The former ones, i.e. range of motion exercises for psoriatic arthritis, aid you in maintaining joint movement and help you relieve stiffness of joints and improve flexibility. However the later ones, i.e. strengthening exercises for psoriatic arthritis aid you in improving the muscle strength. Applying resistance to the movement, you can strengthen a muscle and this can be done by strengthening exercises.

    1. Range of Motion Exercises for Psoriatic Arthritis:

      These are the exercises which involve gentle stretching of your joints as much as possible in each direction which aids you keep you joints flexible and prevent you from joint stiffness. It is essential for you to perform certain range of motion exercises on regular basis so as to get rid of psoriatic arthritis.

      Below we are providing you with some range of motion exercises.

      Psoriatic Arthritis Range of Motion Exercises for Fingers and Arms
      1. Keep your forearm supported on a table and hand relaxed over the edge

        • Then, extend your wrist and clench your fist
        • Relax and let your hand relax.
        • Repeat this for 10 times
      2. Clasp your hands and support the forearms on the table with hands over the edge.

        • Then slowly move your wrists up and down
        • Repeat this for 5 times
      3. Place your forearm on a table with elbow tucked on your sides and palms down.

        • Keeping your elbow still, alternatively turn your palm to face up and down.
        • Repeat this for 10 times.
      4. Place the elbow on the table with palm up.

        • Keep your fingers straight and then slowly bend them down to make your fingertips touch the base of the fingers.
        • Repeat this for 10 times.
      5. Put your palm on the table

        • Lift each of your fingers individually up.
        • Repeat this for 5 times
      6. Place your hand on the table with palm straight up.

        • Bring the tip of your thumb to tip of your little finger
        • Repeat this with all fingers in sequence.
        • Do this for 5 times.
      Psoriatic Arthritis Range of Motion Exercises for Neck and Back:
      1. Sit on a comfortable chair in an upright position.

        • Bend your neck to one side and keep it still till you feel a stretch
        • Relax and repeat the same in the other side.
        • Repeat this for 5 times
      2. Sit on a chair straight

        • Turn your head to one side and hold it for sometime till you feel the stretch
        • Relax and do the same in other side.
        • Repeat for 5 times
      3. Sit upright on a comfortable chair.

        • Pull your chin out keeping neck still
        • Hold it for few seconds till you feel the stretch
        • Repeat 5 times
      4. Lie on your back on the floor keeping your hands on the stomach and legs bent at their knees and feet touching flat the floor.

        • Hold the position for some time and then relax.
        • Repeat the same 10 times.
      5. Lie on your back on the floor with legs bent at their knees and feet touching flat on the floor.

        • Slowly pull your stomach up in a way that your back lifts of the ground.
        • Hold this for few seconds till you feel the stretch
        • Repeat 10 times
      Psoriatic Arthritis Range of Motion Exercises for Feet and Toes:
      1. Lie on the floor with feet flatly touching the ground

        • Slowly pull your toes inwards shortening your feet
        • Hold it for few seconds and relax
        • Repeat for 10 times.
      2. Lie on the floor with feet flatly touching the ground at first

        • Slowly raise your feet up and get it down
        • Repeat for 5 times
      3. Wiggle your toes and that gets the range of motion required

      4. Circle you feet one way and then do it in the other way.

        • Repeat this for 10 times
      Psoriatic Arthritis Range of motion exercise for Hips:
      1. Lie on your stomach on the floor with both legs outstretched

        • Gently get your one leg up bending by your knee and then do the same with other leg.
        • Repeat it with both the legs five times, in a 30 seconds of interval.
      2. Sit on a firm bed with legs outstretched.

        • Press each of your knees down to the bed to straighten it.
        • Hold it for 5 seconds and repeat the same with for 5 times.
      3. Lie on your back with feet flat on the floor and knees bent.

        • Bend each knee firmly so as to touch the stomach.
        • Hold it for few seconds and repeat the same with other knee.
        • Repeat 5 times.
      Psoriatic Arthritis Range of Motion Exercise for Jaws:
      1. Gently open your mouth slowly until you feel the stretch.

        • Hold it for few seconds and close the mouth
        • Repeat the same for 5 times
    2. Strength Training Exercises for Psoriatic Arthritis:

      Strength training exercises for Psoriatic Arthritis can be again divided in to two types, namely the Isometric exercises and Isotonic exercises.

      • In Isometric exercise you strengthen or tighten your muscles without joint movements. Giving an example of isometric exercise; holding a weight of 5 pound straight out in front of your body can tighten your muscles without moving your joints.
      • In case of Isotonic exercise, you tighten your muscles by moving your joints. Weight training exercises like bicep curls can be a isotonic exercise to be done for psoriatic arthritis.
  2. Recreational Exercises for Psoriatic Arthritis:

    Recreational exercises must not be replaced to the therapeutic exercises. They are to be followed with the therapeutic exercises for psoriatic arthritis.

    Let us talk about some of the best recreational exercises for psoriatic arthritis. Hope this proves beneficial for you.

    1. Walking: Walking is one of the greatest way of recreational exercises you can do in psoriatic arthritis. Make sure you are wearing a properly fitting shoes and insoles if your condition affects your feet.
    2. Swimming: Swimming is a good all-round aerobic exercise that does not stress your joints and can be done in arthritic condition. Though psoriasis is not usually affected by the chlorine in swimming pool while swimming, yes in case you find it gets itchy when dry, then apply some barrier cream before you go for swimming and after it.
    3. Cycling: Cycling is another aerobic exercise that can be an alternative to walking and is often more comfortable on the feet and more enjoyable than walking.
    4. Yoga and Other Complementary Therapies: Yogapilates and various other complementary therapies can prove beneficial in people dealing with arthritis. You can contact local yoga centers and know about the best yogas for psoriatic arthritis.
    5. Warm Water Exercise: This is an excellent exercise that aids you in building up strength and eases stiffness of the joints and also relaxes sore muscles. Water actually helps support the body while the joints are moved through their full range of motion
    6. Tai Chi: This is a gentle martial arts exercise having its origin in ancient China. While performing fluid and flowing circular movements; you can relax, maintain mobility and enhance your range of motion.

Conclusion:

So, above we have mentioned some of the exercises for psoriatic arthritis. You can try them out in case you feel experiencing mild symptoms of arthritis or psoriatic arthritis. However do not fail to meet a doctor and get properly diagnosed about your condition and take necessary treatments accordingly.

Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: June 30, 2016

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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