Yoga and exercise for rheumatoid arthritis

Regular, gentle exercise is an important part of rheumatoid arthritis care. It keeps joints flexible, strengthens the muscles that support them, improves mood and sleep, and protects the heart and bones. Exercise should be adapted to how your joints feel and approved by your doctor or physiotherapist.

Helpful activities

• Range-of-motion exercises for fingers, wrists, shoulders and knees every day.
• Walking, swimming, water exercise and cycling, which are low impact.
• Light strength training with bands or small weights, two days per week.
• Gentle yoga, such as chair yoga, seated stretches, mountain pose, cat-cow and gentle shoulder rolls. Trials of yoga in RA suggest benefit for pain, function and mood, though studies are small.
• Pranayama and relaxation, such as slow breathing, for stress.
• Tai chi for balance and flexibility.

How to exercise safely

• Warm up with a warm shower or heat pack.
• Move slowly and stop if pain is sharp or lasts more than two hours after exercise.
• Avoid forcing or holding deep poses and avoid high-impact exercise on swollen joints.
• During a flare, do only gentle movement and rest the affected joint.
• Use props, cushions or a chair to protect the wrists and knees.

Gentle movement is traditionally suggested to keep Vata calm and the joints supple. Treat this as a supportive habit.