feet rest on a pillow. If done standing, this stretch can help strengthen the ankle joints.
Toe Curls
- Curl all the toes down, toward the sole of the foot
- Slowly uncurl toes and then extend them up and back, towards the top of the foot
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Use A Heating Pad
If you add this step into your routine, it might help to do it before you stretch. Heat treatments enhance circulation to soothe stiff joints and tired muscles, making physical activity easier and less painful.
Electric heating pads work well and would make it easier for you to stay in bed until your joints feel warmed up. DIY options, however, work just as well.
You can take a thick sock filled with uncooked rice or a similar substance and heat it in the microwave for no more than one minute. You can also microwave a damp towel and place it on the stiff area.
Raise The Temperature
Here are some other ways you can keep your problem areas warmed up if morning stiffness follows once you get out of bed.
- Literally, raise the temperature in the home.
- Take a hot shower.
- Put your clothes in the dryer before putting them on.
- Use pocket warmers or heat packs for your hands.
Slow and steady in the morning is key for those of us living with rheumatoid arthritis. Take some time to practice your breathing, which will reduce stress and pain down the line. Don’t be afraid to ask for help with daily tasks. Take it easy, and be well.