Morning rheumatoid arthritis exercises: The Bridge
This targets muscles in the hip area, which are "most important for walking, using stairs, even going from a sitting to a standing position," Carr says.
1. While still lying on your back, bend your knees and plant your feet hip-width apart on the bed. "It's crucial that you don't squeeze your knees together," Carr advises.
2. Keeping your feet on the bed and arms by your side, raise your butt and squeeze your glutes.
3. Hold for 2-3 seconds – or longer, once you get the hang of it – and then slowly lower your butt back down to the bed.
4. If your knees hurt while doing the Bridge, lift yourself only as far as you can without pain.
5. Repeat at least 10 times. Gradually work up to 30 or more repetitions.
Morning rheumatoid arthritis exercises: The Clam
This third core exercise works the gluteus medius muscles in your hips while lubricating your hip joints.
1. Lie on your side, knees bent, with one hip, knee and ankle stacked on top of the other, Carr says.
2. Lift your top knee toward the ceiling. Hold for 2-3 seconds, then slowly lower the knee. Repeat at least 10 times.
3. For maximum effectiveness, make sure you lie straight on one side; don't roll forward or backward even a little when you lift your knee.
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