Is Stretching Good for Arthritis? Top 15 Stretches for Daily Relief

When you live with arthritis, it can feel like the very things that help you stay mobile, like exercise and stretching are the enemy. Completing household tasks, like washing dishes or getting dressed can hurt. So, it’s no wonder that some people with arthritis avoid movement altogether. But this is not a good plan. Instead, gentle stretching and movements can relieve stiff, achy joints and boost flexibility. This brings us to the pressing question: Is stretching good for arthritis? If you’re looking for simple, effective stretches that ease arthritis pain and improve flexibility, enabling daily relief and better mobility, keep reading. This article covers what you need to know about easing arthritis and how to get flexible fast.

Pliability's Mobility app can help you reach your goals with targeted routines designed to ease arthritis symptoms and enhance your daily performance.

What is Arthritis & What Causes it?

Arthritis is an inflammation of the joints that may affect one or multiple joints. Arthritis symptoms usually develop over time, but they may also appear suddenly. There are more than 100 types of arthritis, with different causes and treatment methods. 

Osteoarthritis (OA) is the most common type of arthritis in the United States. Other common types include:
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• Rheumatoid arthritis (RA)
• Psoriatic arthritis (PsA)
• Gout
  ‍

The typical age for developing rheumatoid arthritis (RA) is between ages 30 and 50. It can, however, affect: 
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• Children
• Teens
• Younger adults
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Osteoarthritis (OA) commonly develops after the age 50 or 60 years, but some studies reveal radiographic evidence of OA occurring in women in their 40s. It also tends to be more prevalent in individuals who are overweight.

What Causes Arthritis? 

Arthritis may be caused by: 
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• Wear and tear of a joint from overuse
• Age (OA is most common in adults over age 50)
• Injuries
• Obesity
• Autoimmune disorders
• Genes or family history
• Muscle weakness

What Are the Symptoms of Arthritis? 

The most common symptoms of arthritis are: 
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• Joint pain
• Stiffness
• Swelling
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Your symptoms may also feel worse in the morning when you get out of bed or standing up after resting. Other symptoms of osteoarthritis include: 
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• Limited range of motion that sometimes goes away after movement
• Clicking or popping with bending
• Muscle weakness around the joint
• Instability or buckling of the joint
• Bony growths in the fingers
• Grating or scraping feeling in the knee
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Other symptoms of rheumatoid arthritis include: 
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• Morning stiffness that can last 30 minutes or more
• More than one affected joint
• Onset in smaller joints like feet and hands
• Same joints on both sides of the body are affected
• Fatigue
• Low-grade fever
• Inflammation of the eyes and mouth
• Inflammation of the heart muscle and blood vessels
• Low red blood cell count
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• Morning Stretching Routine for Beginners
  
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Daily Stretching Routine for Men
• Mobility Exercise Routine

Is Stretching Good for Arthritis And Why?

Absolutely! When arthritis restricts movement, it's tempting to stay still. But Jessica Matthews, author of Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain-Free, says that stretching can ease your symptoms. “When you have arthritis, dynamic stretches can help increase your range of motion and keep your joints lubricated, which can ease some of the stiffness and pain associated with the condition,” says Matthews. 

How Can Stretching Help with Arthritis? 

Decreased range of motion is a common symptom of arthritis. Many people with arthritis typically avoid exercise and other physical activity due to symptoms like joint pain and stiffness. According to the CDC, an estimated 23.7 million adults with arthritis report being less active due to having arthritis. 1 Over time, if you don’t stay active with arthritis, the muscles surrounding your joints will become shorter. As a result, you may become less mobile and have difficulty walking. You may also gain weight due to being inactive.

Moving your joints and stretching regularly may improve your condition. Stretching can help you improve and maintain a full range of motion. It can also help you avoid many complications of arthritis, including osteoporosis or bone loss. 

Targeted Stretching for Arthritis Relief: When to Stretch and When to Rest

When you stretch your muscles, the blood vessels surrounding them will widen to increase blood flow and circulation. This allows more oxygen to reach your muscles, which helps reduce: 
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• Pain
• Stiffness
• Inflammation in the joints
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Stretching also causes your body to release more endorphins, which are “feel-good” hormones that naturally reduce pain—including joint pain associated with arthritis.

If your arthritis is localized to certain body parts, you can focus on stretches specifically targeting those areas. The one time you should avoid stretching with arthritis is when you are experiencing an acute or active flare in that part of the body. 

Can Stretching Reduce Arthritis Pain? 

Yes! The CDC reports that adults with arthritis who exercise can reduce pain and improve their functioning by about 40%. It adds that some physical activity, including stretching, is better than none.

Stretching does far more for arthritis than just reducing pain and increasing your range of motion. It can: 
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• Boost your energy
• Help you maintain a healthy weight
• Improve your mood
  ‍

How Often Should I Stretch if I Have Arthritis? 

Talk to your doctor before starting a stretching routine to relieve arthritis pain. Some doctors recommend stretching daily, while others may suggest stretching every other day or a few times a week.

Your doctor can review your medical history and discuss how often you should stretch based on your symptoms and the severity of your condition. 

How to Start a Stretching Routine for Arthritis 

Follow these tips if your doctor gives you the green light to begin a stretching routine. These tips may also help you reduce your risk for injuries. 

Start with Active or Dynamic Warm-ups

These are examples of active or dynamic warm-ups:
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• Walking
• Jogging in place
• Side-to-side lunges 

These warm-ups can increase blood flow and muscle temperature, making your joints and muscles more pliable when you begin your stretching exercises.

Hold off on doing any static (stretch and hold) stretches until your body is properly warmed up. Static stretches when your muscles are cold may worsen joint pain and increase injury risk. To increase your flexibility, save static stretches for the end of your workout as part of your cool-down routine. 

Try Other Warm-up Methods

You could experiment with other warm-up methods before beginning to stretch as an alternative to dynamic warm-ups.

Try taking a hot bath or shower immediately before stretching to relax stiff joints or apply a warm compress or heating pad to stiff and painful joints. You could also try sitting in a heated: 
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• Pool
• Hot tub
• Sauna

Stretch When You’re Not in Pain

You may get more out of stretching if you do it during the day when you experience the least arthritis pain. For instance, if your pain tends to be greatest first thing in the morning, save stretching for later in the afternoon or evening. Some doctors also suggest reserving your stretching after taking your pain relievers. 

Prepare to Feel Some Discomfort

It’s normal for stretching to cause some discomfort, even in people without arthritis. However, it is not normal to experience severe discomfort and pain.

While stretching, aim to reach a point of mild tension and do not exceed the threshold of mild discomfort. If you experience pain after stretching lasting two hours or more, scale back on your routine. Then, slowly increase the tension during your stretches until your body becomes more conditioned. 

Experiment with Different Stretching Exercises

You may not notice positive results from stretching until after you do it for several days or weeks. Be patient, and understand that your symptoms likely won’t improve overnight. As time goes by, experiment with different stretching routines and exercises until you find those that work best at reducing your symptoms.

Among the top exercises favored by people with arthritis are:
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• Tai chi
• Yoga
• Pilates 
  ‍

These exercises combine gentle stretching with muscle-strengthening exercises that can gradually improve your condition. Some studios that offer these exercises may even host classes specifically geared toward people with joint pain and arthritis. Ask your healthcare provider for more information about these types of exercise programs. 

Starting a Safe Stretching Routine for Arthritis: Tips for Comfort and Flexibility

If you have arthritis, it's best to talk to your doctor before starting any exercise routine, including stretching. Once you get the okay, try these tips to help you get started: 
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• Warm up thoroughly. Take extra time to warm up before you stretch. A hot shower or bath, a heated pool, or even warm compresses or a heating pad can also relax stiff joints before you stretch. 
• Stretch during your least painful time of day. Morning won't work for some people, since that's when their joints are stiffest. Do your stretches when pain relievers are at their peak effectiveness. 
• Adapt stretches. Use pillows or rolled-up towels to adjust your range of motion in each stretch. If necessary, choose seated stretches. 
• Expect some discomfort. While you should stretch only to mild tension, not pain, you may experience some discomfort. 
• Try this guideline. If discomfort following stretches or other activities lasts longer than two hours, or is more severe than your usual pain, ease up on your routine. Try holding each stretch for less time. As stretching becomes easier, gradually step it up again.

Related Reading

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• Hamstring Stetches
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• Ballistic Stretching
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• Best Apps for Stretching
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• Stretches for Arms

15 Best Stretches for Arthritis You Can Do Every Day

1. Cat-Cow: Flexibility Boost for the Spine  

This dynamic motion helps to loosen your upper back while also effectively warming you up for various activities, from everyday tasks to exercises such as: 
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• Dancing
• Swimming
• Cycling
  ‍
  

How-to: 
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• Begin in a hands-and-knees position, with your wrists aligned below your shoulders and your knees aligned below your hips. 
• Keep your spine extended and your toes tucked under. 
• Inhale, relax your belly so it moves toward the floor, and gently arch your back, tilting your tailbone and chin toward the ceiling. 
• Exhale, gently round your spine, draw your chin toward your chest, and untuck your toes, placing the tops of your feet on the floor. 
• Repeat 8 times.  

2. Floor Angels: Ease Shoulder Pain

This stretch improves range of motion in your shoulder joints, minimizing pain and decreasing the likelihood of shoulder-related injuries. 

How-to:
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• Lie on your back with your knees bent, feet flat on the floor, arms bent alongside your body, elbows pinned into your sides, and palms facing up. 
• Keeping your arms in contact with the floor, inhale and slide your arms out and over your head until your index fingers touch. 
• As you exhale, slide your arms back down to the starting position, keeping your arms and hands in contact with the floor throughout the movement. 
• Repeat 8 times.  

3. Ankle Circles: Improve Ankle Flexibility

This is a great range-of-motion exercise that loosens your ankle joints, which can make you more comfortable when: 
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• Walking
• Running
• Hiking
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How-to: 
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• Sit near the edge of a chair with both feet firmly planted on the floor and your hands resting on your thighs. 
• Lift your right foot off the floor and extend your right leg slightly away from your body. 
• Without moving your lifted leg, move your foot in a circular motion clockwise at the ankle 5 times, then repeat going counterclockwise 5 times. 
• Repeat with the left foot, performing 5 ankle circles in each direction.  
  ‍

4. Arm Circles: Loosen Up Your Shoulders

This stretch will give you an increased range of motion in your shoulders while also warming you up for whatever activities may follow. 

How-to: 
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• Stand with your feet hip-width apart. 
• Extend your arms to your sides at shoulder height, palms facing down. 
• With your elbows extended, slowly circle both arms forward simultaneously, starting with a small range of motion (small circles) and gradually making larger circles. 
• Once you complete circling your arms forward, switch directions, making small circles with your arms first and increasing the size of the circles backward to the starting position. 
• Complete 10 repetitions per side, 5 in each direction.  

5. Hinge and Reach: Warm Up Your Back

This stretch is an ideal warm-up for various everyday tasks and recreational activities, including softball and tennis, which involve swinging and throwing movements. 

‍How-to: 
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• Stand with your feet hip-width apart, arms relaxed alongside your body, and palms facing each other. 
• Keep a soft bend in your knees and maintain an elongated spine. Hinge at the hips, pressing your glutes back while stretching your arms in front of you at shoulder height, palms still facing each other. 
• Thrust your hips slightly forward and return to a standing position, simultaneously swinging your arms slightly back behind your body. 
• Repeat 10 times.  

6. Leg Swings: Loosen Up Your Hips

Try this stretch to warm up your lower body, ideally before tackling everyday activities or engaging in high-intensity workouts such as: 
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• Running
• Hiking
• Cycling
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How-to: 
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• Stand with your feet slightly parted and your hands resting on your hips. 
• Shift your weight to your left foot, bending your right knee slightly while lifting your right heel. 
• Keeping your right knee softly bent, actively swing your right leg forward and backward, allowing your right knee to naturally bend and extend throughout the movement, all while keeping your back straight. 
• Continue this movement for 10 repetitions, then repeat on the other side.  
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7. Target Your Deep Hips

This stretch targets your hip's deep muscles and is a great prep for activities requiring quick speed and direction changes, like tennis and dancing. For even more hip-opening, try these 12 yoga poses. 

How-to: 
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• Stand facing a wall, doorframe, or the back of a sturdy chair. 
• Fully extend your arms and place both hands on the wall or chair. 
• Shift your weight to your left foot. 
• Bend your right knee slightly while lifting your right heel, keeping your toes on the floor. 
• With your right knee bent, trace a figure 8 pattern on the floor with your toes, extending your right hip and knee and bringing them closer to you in a fluid motion. 
• Continue this movement for 8 repetitions, then repeat on the other side.  

8. Hamstring Stretch: Relieve Lower Back Tightness

How-to:
‍

• Lie on your back with your left knee bent and your left foot flat on the bed. 
• Bend your right leg and place your hands behind your right thigh. 
• Lift your right leg into the air and straighten it as much as you can, using your hands to pull your leg toward your chest gently. 
• Hold for about 30 seconds and then slowly release. 
• You should feel the stretch in your lower back and the back of your leg. 
• Repeat this stretch on the left leg 2 to 3 times on both sides.  

9. Single Knee to Chest Stretch: Loosen Your Lower Back

How-to:
‍

• Lie on your back and bend both knees. 
• Your feet should be flat on the bed. 
• Take hold of your right knee with both hands and gently pull the knee toward your chest. 
• You should feel a stretch in your leg and lower back. 
• Hold for about 30 seconds and then slowly release. 
• Repeat this same stretch with the left knee and then repeat 2 to 3 times on both sides.  

10. Piriformis Stretch: Target Your Hips

How-to:
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• Lie on your back with both knees bent and your feet flat on the bed. 
• Cross your right ankle on top of your left knee. 
• Wrap your hands behind your left knee and gently pull your knee toward your chest. 
• You should feel a stretch in the back of your right leg. 
• Hold this stretch for about 30 seconds and then slowly release. 
• Change sides and repeat this stretch with your left leg on top of your right knee. 
• Repeat 2 or 3 times on both sides.  

11. Serratus Punch: Stretch Your Shoulder Muscles

How-to:
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• Lie flat on your back with your head on a pillow. 
• Bend your knees if this feels better for your back. 
• Raise both arms toward the ceiling with your palms facing each other. 
• Keeping your head on the pillow and your arms straight, raise your shoulder blades off the bed as if trying to touch the ceiling. 
• Hold this stretch for about 30 seconds and then slowly release. 
• Repeat 2 to 3 times.  

12. Corner Stretch: Open Your Chest

How-to:
‍

• This stretch can be done either in a corner or in an open doorway. 
• Stand about 2 feet away from the corner or doorway. 
• Place your hands at shoulder height on either side of the wall or doorway. 
• Bending your elbows, lean your body weight into the corner or open doorway. 
• You should feel this stretch across the front of your shoulders and chest. 
• Hold this stretch for about 30 seconds and then slowly release. 
• Repeat 2 to 3 times.  

13. Posterior Shoulder and Back Stretch: Target Your Upper Back

How-to:
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• Stand straight with both arms at your sides. 
• Gently bring your right arm across your chest, keeping it straight. 
• Take hold of your right elbow with your left hand and gently stretch your right arm across your body. 
• You should feel this stretch in the upper arm and shoulder. 
• Hold this stretch for about 30 seconds and then slowly release. 
• Repeat with the left arm 2 to 3 times on both sides.  

14. Towel Squeeze: Loosen Up Your Hands

How-to:
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• This stretch can be done with a small hand towel that is rolled up or a large sponge. 
• Take the towel or sponge in one hand and squeeze. 
• Hold for 5 seconds and then relax. 
• Repeat 10 to 15 times with both hands.  

15. Finger Extension: Improve Grip Strength

How-to:
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• Trap a rubber band around all five fingers just below your fingertips. 
• Gently spread your fingers apart as far as you can. 
• Hold this stretch for about 5 seconds then release. 
• Repeat 10 times with each hand.

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Their app features a vast library of high-quality videos to help you achieve your goals to get back to your sport, whether you: 
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• Want to reduce stiffness after a workout
• Recover from an injury
• Enhance your range of motion 
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The better you move your body, the better you will perform. Pliability takes the guesswork out of improving flexibility with custom, daily-updated routines that target your specific needs.  

If you are looking for a way to improve your health and fitness, Pliability aims to complement your existing routine and help you move better. Sign up today to get seven days absolutely free on iPhone, iPad, Android, or our website.

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