Stretching is the easiest arthritis home remedy because it isn't time consuming, doesn't require any special equipment, and provides relief fairly quickly. Tight muscles pull on aching joints; flexible ones relieve that pressure.

You will need a chair, a towel to roll up, and loose, comfortable clothing. Stretching is exercise. With that in mind, NEVER take a stretch to the point of pain. If you’re new to this, the stretch may feel uncomfortable, but it should not hurt. If it does, back it off just a little. This isn’t a race and you aren’t in the final stretch. Be gentle with your body.

Hold stretches for 30-45 seconds, and breathe deeply and regularly. It’s OK to deepen the stretch halfway in if your muscles “give” a little bit during the stretch. But DON’T BOUNCE while stretching. This can hurt you.

If you aren’t currently exercising, stretch once a day. Slowly, work your way up to twice a day. This is an arthritis home remedy and you don't want to overdo it; that defeats the purpose! Your muscles may feel like they’ve been used the next day. This is OK as long as there isn’t an increase in your arthritis pain. If there is, don’t take the stretch so far the next day.

Grab your chair and your towel. Let’s stretch!

IF YOU HAVE ANY NUMBNESS OR TINGLING IN YOUR HANDS OR FEET, PLEASE CHECK WITH YOUR DOCTOR BEFORE DOING THESE STRETCHES. Once they've cleared you to stretch, you may begin.

If you'd like to order the Arthritis Home Remedy - Stretches in .pdf format to download and use at home, they're just $2. Click here.

Arthritis Home Remedy for the Neck

Arthritis in the neck can cause symptoms anywhere in the body. The reason is simple anatomy; all the nerve pathways for the whole body have to pass through the spinal cord in the neck to get their end target. So in severe cases, you may have tingling or numbness in the hands and fingers, or even have feelings of weakness or numbness in the legs. IF YOU HAVE ANY NUMBNESS OR TINGLING, PLEASE CHECK WITH YOUR DOCTOR BEFORE DOING THESE ARTHRITIS HOME REMEDY STRETCHES. Once they've cleared you to stretch, you may begin.

Sit with your back straight and turn your head to the left. With your right hand, gently push your head just past where it stopped on its own. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for the tight muscles that run along either side of your neck.

Sit with your back straight and bend your head forward. Gently press your head forward with one hand. Hold and breathe for 30 seconds.This stretch is for the tight muscles at the base of your skull.

Sit with your back straight and bend your head backwards as far as it can comfortably go. Hold and breathe for 30 seconds. (NOTE: if this stretch makes you dizzy or uncomfortable, DO NOT PERFORM).This stretch is for the front muscles of your neck.
Sit with your back straight and bend your head to the left. With your right hand, reach over your head and pull it down slightly past where it stopped naturally. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for the muscles that run from your neck to your shoulder.

Sit with your back straight and bring your left arm across the front of your body. With your right arm, gently pull your elbow closer into your body. Now, drop your left shoulder to deepen the stretch. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for the back muscles of your shoulder.

Sit with your back straight and point your left elbow into the air, with your left hand reaching down behind your neck. With your right hand, gently push your elbow back to try to get it pointing up. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for the back and front muscles of your shoulder.

Stand against a door jamb or a wall and put your left arm on the wall at a 90 degree angle. Lean slightly forward until you feel a stretch in your chest and behind your shoulder. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for the tight muscles in your chest and the back muscles of your shoulder and arm.

Stretching the low back can give you relief in the low back obviously, but it can also help with hip and knee pain. Where possible, I show stretches standing and laying down. If you have any balance problems or weakness in your legs or low back, do the stretches laying down.

Get on hands and knees on the floor, hands shoulder-width apart and knees hip-width apart. Round your back like a cat stretching and drop your head forward. As you round your back let your hips naturally tilt forward. Hold and breathe for 30 seconds.This stretch opens up the spaces between your vertebrae and removes pressure from the discs.

Sit on floor on your knees with your legs open about hip's width apart. Slowly bend forward from the hips and try to get your forehead as close to the floor as possible. You can stretch your arms straight out in front of you, or cross them and rest your head on them.This stretch is good for the low back and the hips.

Stretching the hips will ease pain within the joint, and will also provide relief of low back pain and may help with sciatica.

Lay on the floor with legs outstretched. Bend your left knee and bring it across your body to the right side. With your right hand, gently push your knee past where it stopped naturally. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for your low back and hips.

Lay on your back with your knees bent. Place your left ankle on your right knee. Reach with both hands and grab your right leg just under the knee. Pull your right knee towards your chest. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for your hips.

Sit on the floor with your left leg straight in front of you and your right leg bent. Wrap your towel around your left foot and grab both ends of the towel. Gently pull yourself forward from the hips until you feel a stretch in the back of your left leg. Hold and breathe for 30 seconds. Repeat on the right side.This stretch is for your hips, knees, and low back.

VARIATION – If the previous move seemed pretty comfortable, you can try this one.

Sit on the floor with both legs out in front of you. Wrap your towel around both feet and grab onto the ends. Gently bend forward from the hips to feel a good stretch in the back of both legs. Hold and breathe for 30 seconds.This stretch is for your hips, knees, and low back.

Stand next to a sturdy chair and hold on for support. Wrap your towel around your right food and grab onto both ends with your right hand. Gently pull your ankle towards your butt to stretch the quadriceps. Breathe and hold for 30 seconds. Repeat on the left side.

VARIATION – If you have trouble balancing or standing you can try this one.

This stretch is for your knees.

If you'd like to order the Arthritis Home Remedy - Stretches in .pdf format to download and use at home, they're just $2. Click here.

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