11-02-2023, 07:08 PM
Stretching exercises can be beneficial for people with osteoarthritis (OA) as they can help to improve joint mobility and flexibility, reduce pain, and improve overall function. Here are some recommended stretching exercises for people with OA:
- Hamstring stretch: Lie on your back and raise one leg into the air. Hold onto your thigh or calf and gently pull your leg towards you.
- Quad stretch: Stand with one hand on a wall or chair for balance and bend your knee to bring your heel towards your buttock. Hold the ankle or shoe with the other hand and gently pull your heel towards your buttock.
- Calf stretch: Stand facing a wall or a sturdy object and place your hands on the surface. Step back with one foot, keeping the heel of the front foot on the ground and the back foot on its toes. Gently lean forward to stretch the calf muscle.
- Hip flexor stretch: Kneel on one knee and place the other foot in front of you. Keep your back straight and lean forward, keeping your hips level.
- Shoulder blade squeeze: Sit or stand with your shoulders relaxed and your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds.