Rheumatoid Arthritis Exercises: Protect Your Joints While Staying Active
Exercise and Rheumatoid Arthritis
Rheumatoid arthritis (RA) is an autoimmune condition causing joint inflammation. Exercise might seem counterintuitive, but research clearly shows:
The key is exercising appropriately—respecting flares, protecting joints, and finding the right balance.
Understanding Your RA
Flares vs. Stable Disease
During flares:
During stable periods:
Joint Protection Principles
Range of Motion Exercises
Maintain flexibility in all joints, especially affected ones:
Morning Routine (Combat Stiffness)
Finger Exercises
1. Make a fist, then spread fingers wide
2. Touch thumb to each fingertip
3. Repeat 10 times
Wrist Circles
1. Circle wrists slowly in both directions
2. 10 circles each way
Shoulder Circles
1. Roll shoulders forward, then backward
2. 10 each direction
Ankle Circles
1. Circle ankles in both directions
2. 10 circles each way
Knee Bends
1. Sitting or lying, bend and straighten knees
2. 10 repetitions
Full Body Stretching
Strengthening Exercises
Strong muscles support and protect joints:
Isometric Exercises (Joint-Friendly)
Muscle contraction without joint movement—safe during mild flares:
Quad Sets
1. Sit with leg straight
2. Tighten thigh muscle
3. Hold 5 seconds
4. 10 repetitions each leg
Gluteal Squeeze
1. Sit or lie down
2. Squeeze buttock muscles
3. Hold 5 seconds
4. 10 repetitions
Palm Press
1. Press palms together in front of chest
2. Hold 5 seconds
3. 10 repetitions
Dynamic Strengthening
When joints are stable:
Bridges
1. Lie on back, knees bent
2. Lift hips toward ceiling
3. Hold 3 seconds, lower
4. 10 repetitions
Wall Push-Ups
1. Stand facing wall
2. Place hands shoulder-width
3. Lean in, push back
4. 10 repetitions
Seated Leg Extensions
1. Sit in chair
2. Straighten one leg
3. Hold 3 seconds, lower
4. 10 each leg
Standing Hip Exercises
1. Hold support
2. Lift leg to side, back, forward
3. 10 each direction, each leg
Resistance Training
Light weights or resistance bands:
Aerobic Exercise
Cardiovascular fitness matters for overall health:
Best Options for RA
Walking
Swimming/Water Exercise
Cycling
Elliptical
Aerobic Guidelines
Exercises to Modify or Avoid
Generally avoid:
Modify:
Hand and Wrist Exercises
Hands are commonly affected in RA:
Finger Spreads
1. Place hand flat on table
2. Spread fingers apart
3. Bring together
4. 10 repetitions
Thumb Opposition
1. Touch thumb to each fingertip
2. Make an "O" shape
3. 10 cycles
Wrist Flexion/Extension
1. Rest forearm on table, hand over edge
2. Bend wrist up, then down
3. 10 repetitions
Tendon Glides
1. Start with fingers straight
2. Make a hook fist
3. Make a straight fist
4. Make a full fist
5. Return to straight
6. 10 cycles
Sample Weekly Schedule
Daily (10-15 minutes):
3-5 Days/Week:
2-3 Days/Week:
Exercising During Flares
Don't stop completely, but modify:
Resume normal program when flare subsides.
Working with Your Healthcare Team
The Bottom Line
Exercise is essential for managing RA:
1. Maintain range of motion daily
2. Build strength to protect joints
3. Stay aerobically active
4. Modify during flares, don't stop
5. Choose joint-friendly activities
6. Listen to your body
Movement is medicine—the right dose, at the right time.
Foundational Rehab offers joint-friendly strengthening and mobility programs for arthritis management.