Volume 3 - Issue 2
Welcome to the February 2003 issue of The Arthritis Chronicle. Please pass this along to your friends!
Table of Contents:
- Featured Articles from The Arthritis & Glucosamine Resource Center
- Building on Isometrics
- Eight Day Arthritis Ecourse
Featured Articles from The Arthritis & Glucosamine Resource Center
- Osteoarthritis: Explained Simply
- Glucosamine and Osteoarthritis
- A Guide to Glucosamine Products
- Eight Tips to Control Arthritic Pain
What You Need to Know Before Buying A Glucosamine Product
Arthritis in Dogs and Cats
- Arthritis Message Board Community
- Liquid Glucosamine Formula Syn-flex®
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Building on Isometrics
By J.R. Rogers
Continuing a Winning (and Simple) Exercise Program
We have discussed the importance of continuing an exercise program that will assist in beating the debilitating effects of osteoarthritis. Staying with this simple plan will make a big difference in your life if you are following all of the other tips we have provided.
Building on the Isometric Program
Like everyone, I like to maximize the effects of my exercise program. For those that suffer from OA, these easy isometric exercises are going to: 1) eliminate waste that has accumulated inside inactive muscles; 2) improve your flexibility and mobility; 3) provide greater support for damaged and rehabilitating cartilage; 4) reduce pain; and, 5) improve your overall attitude.
Stretching for Success
Anyone who follows any kind of a regular exercise program recognizes the importance of "stretching" muscle groups. For those of you who want a more modified and less aggressive exercise program, these same stretching regimens can make a world of difference. They provide easy less time consuming benefits and particularly so for those who are either unable to get involved in more rigorous exercise programs.
Your Head, Neck, Shoulders and Back
The head, neck, shoulders and back are a problem for all of us. For most, these are areas of the body that are overworked and largely neglected in terms of keeping them fit. It does not take long for these simple stretching exercises to change that picture quickly.
These are performed from a sitting or standing position. (If sitting, I recommend a simple wooden chair.)
1) The Base of Your Neck and Shoulders
Place your hands behind your neck and clasp firmly. Once in this
position, sit up straight and pull your chest upward. (A solid inhale
of the stomach area should help here too.) Now, place your chin
in a "tucked" position downward near your collarbone area. Next,
gently turn your head to the right and hold that position for about
10 seconds. Repeat that to the left side. (Make certain you do not
hold your breath while your head in bent downward.)
Build this up to the point where you can do about 15 repititions on
each side. This is a wonderful way to get muscles that are ignored
far too much, back into a healthy state. As with all exercises of this
kind, do them slowly and gently.
2) The Neck, Shoulders and Upper Back
This sounds a little complicated but once you become accustomed
to doing it, it is both simple and highly effective.
Place one arm behind your lower back reaching across from the
side opposite from the arm you are using. Now, take the hand of
your other arm and place it on the back of your head (the crown).
Next, take a deep breath and while exhaling turn your head slightly
while at the same time pulling your head and neck down with that
hand. (You should be pulling down toward the lower part of your
arm.) This is done while applying a little pressure with your hand
When you have reached down as far as is comfortable with your
head, gently rotate your head back away from your arm about 30-
40 degrees. (Your head should be moving away from your lower
arm and toward the front. If you are not clear on this, simply think
of your eyes as being toward the side of your arm. Then they
are moved so that you can see the floor in front of you.)
Don't try to overdo these exercises at first. You are almost certainly going to feel some soreness from doing these until you are used to them. As well, you should aim for five (5) repetitions initially slowly building up to 10-15.
Again, I can't overemphasize the importance of getting yourself motivated to take these simple steps. For those who suffer from arthritis, it is even more important to getting a handle on your rehabilitation efforts. When it is all said and done, it is a small amount of effort that pays big rewards.
See you next time.
Have Questions? Email me
I hope these tips have helped. Do not give up on the fight against your arthritis. I know pain can be extremely difficult, exhausting, and depressing. Please email me if you have any questions. I can be reached at firstname.lastname@example.org. I will do my best to answer all questions within two weekdays.
Arthritis Message Boards
We invite you to participate in our Arthritis Message Board Community. You can learn about arthritis, ask questions, get feedback, make friends, and build a support network of fellow arthritis sufferers. Visit the Arthritis Message Boards today!
8 Tips to Control Arthritic Pain
These past months in The Arthritis Chronicle, I've talked about my Eight Day Arthritis Ecourse that I had written. I had originally intended to give this informational course away free for only one issue, but due to the tremendous response and good word of mouth this course has brought, I have decided to give it away at no charge.
This Arthritis Course is packed with quality information on what you should know before you talk to your doctor, the arthritis diagnosis, treatment options, treatment side effects, glucosamine, tips on proper diets and exercise, weight management, alternative options, and an easy to understand explanation of what exactly arthritis is, how it occurs, and the effect on cartilage including a discussion of chondrocytes, collagen, proteoglycans, glycosaminoglycans, and synovial fluid.
If you are committed to taking the right steps towards effectively easing arthritis pain and knowing all your options, then this course will be extremely helpful to you.
The course is spread out over an eight day period and a new part of the course is sent each day right to your email inbox.
To begin your Eight-Day Arthritis Ecourse right away, fill in your first name and email in the form below and click "Begin Course!"
Once you begin your course above, you will receive one article each day delivered right to your email inbox. The daily topics are:
To receive my information-packed arthritis ecourse for FREE, simply fill in the above form and click on begin course. Your first message will come in about five minutes.
- The Arthritis Diagnosis
- Osteoarthritis Explained
- Exercise, Diet, and Weight
- Cox-II Inhibitors and NSAIDs
- So What is Glucosamine?
- How to Evaluate Glucosamine Products
- Alternative Arthritis Methods
- Your New Arthritis Plan
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See You Next Month
This concludes the February Issue of The Arthritis Chronicle. Look for the next issue in your inbox on March 1st!
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Have a great February from the Arthritis Chronicle
See you next month!
As readers of this Chronicle are aware, prudent exercise benefits those who suffer from arthritis. Most of the exercise recommendations made here are low impact in nature and designed to assist those who suffer from arthritis. Nonetheless, we always recommend that you consult with your physician before engaging in any type of exercise program.