Stretching exercises make bones and joints more flexible, contributing to reducing symptoms of psoriatic arthritis.
Psoriatic arthritis is an autoimmune arthritis that affects many organs in the body, from the immune system, digestive system to large joints in the lower limbs, fingers, toes and spine. It occurs in some people with psoriasis. Initial symptoms often start from skin lesions such as a red, scaly rash, appearing on the patient’s elbows, knees, ankles, hands and feet.
Not only does it improve strength, endurance and flexibility and aid in weight control, stretching can also reduce psoriatic arthritis symptoms.
Stretch your hands and fingers
Fingers are a common site of pain, swelling, and stiffness due to psoriatic arthritis. To stretch, the patient places their hand on the table, palm facing up, and bends the fingers together toward the palm. Then, take turns lifting each finger as high as possible. Reach out and touch each fingertip to the tip of your thumb. Repeat 5 times.
Simple arm stretch: Place your forearm on the table and let your hand hang down. Clench your fingers while bending your wrists to extend your fist as far as possible. Repeat 10 times.
Stretch your forearms and elbows
To improve flexibility in your elbows and forearms, try this stretch. First, place your palms flat on the table with your elbows close to your body. Flip your hands from your forearms to palms down, then palms up, keeping your elbows still. Repeat 10 times.
Neck muscle tension
To perform a neck stretch, sit upright in a chair with a straight back, tilt your head toward your shoulders, stretch and hold for about 5 seconds. Keep your back still, turn your head to the other side as far as you can without pain, hold the stretch position for 5 seconds. Repeat 5 times. When doing neck stretches, you stretch your neck but not to the point of causing pain. Stop if it hurts.
Stretch your back muscles
To stretch your back, lie on your back on a flat, sturdy surface with your feet flat on the ground and your knees bent. Then, tighten your abs to push your back as flat as possible for 5 seconds, then release. Repeat 10 times. Or sit up straight, bend your knees, and roll your knees from side to side while keeping your back straight, perpendicular to the ground.
Another way to stretch your back muscles is to lie on your back on a flat, sturdy surface. Push your legs and shoulders down while gently lifting your lower back off the ground.
Stretch your feet
Any joint can be affected by psoriatic arthritis, including joints in the ankles and toes.
How to do: Place both feet flat on the ground, and use your toes to press down to increase the arch of that foot. Keeping your legs straight and heels down, stretch your legs up and down as far as possible. Keep your legs straight so that you form a complete circle with your feet, first in one direction and then in the other. Repeat 10 times on each side.
Besides stretching, people with psoriatic arthritis can do aerobics, walking, swimming or water aerobics to help their joints become more flexible. Regular aerobic exercise can improve pain and fatigue in patients with psoriatic arthritis.
Patients should consult their doctor or trainer to determine the exercises and exercise frequency appropriate to their condition and response to treatment.