Exercises to increase blood circulation and flexibility

Arthritis badly affects the knee and hip joints. It is important to loosen up these joints and bring back the blood circulation and flexibility as these are the only two cures for arthritis.

Caution: Exercises 1 and 2 should be avoided by those with severe back conditions, peptic ulcers and hernia.

Exercise 1, Exercise 2

*   EXERCISE 1

•  Sit with your legs stretched out and back straight
•  Bend one leg; place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
•  Lean back on your elbows and slowly lower your head and back so that it touches the floor
•  Bend elbows behind the head, place palms on the floor with the fingers pointing to the feet Press down on the palms, raise your head and shoulders so that it rests on the crown of your head. Hold toes with fingers
•  Hold for 10-30 seconds
•  Release your toes, press down on elbows and raise the head and shoulders. Prop yourself up on your elbows, then straighten elbows one at a time and come back to the starting position.

*   EXERCISE 2

•  Sit with your legs stretched out and the back straight
•  Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place ankle on the thigh of the bent leg, close to the groin
•  Lean back on your elbows and slowly lower your head and back to the floor
•  Bend your elbows behind your head, place palms on the floor with fingers pointing to the feet. Press down on the palms; raise your head and shoulders to rest on the crown of the head
•  Now slowly lower your head and shoulders to the ground
•  Place your hands on your thighs as shown and hold for 10-30 seconds
•  Release the toes, press down on your elbows and raise your head and shoulders. Prop yourself up on your elbows, then straighten elbows one at a time and come back to the starting position.

Exercise 3 : Step 1, Step 2

*   EXERCISE 3

•  Lie flat on your back with your arms beside you
•  Bend the right knee to the chest with the foot pointing forwards
•  Interlock the fingers below the knee and bring the knee close to the chest
•  Hold the position for a few seconds and relax the back
•  Go back to the starting position
•  Repeat with the left leg, and then go back to the starting position
•  Now draw both your knees to your chest
•  Hold the position, breathing normally. Try and relax the back. Come back to the starting position.