PATIENT EXPERIENCE
“Everyone is friendly and helpful. I had a great experience. They encouraged me to do the exercises I needed and showed a great understanding of my work, tailoring their care to help me better. Thank you to everyone—if I need help again, this is definitely the place I’ll go. I’ve already recommended you to others and will continue to do so.” -Google 5-Star Review
SIMPLE MOVEMENTS TO HELP ALLEVIATE OA PAIN
If you have osteoarthritis, it’s important to stay active to help keep your joints healthy. While our physical therapists can help you develop a suitable exercise program, you can also incorporate movement in small ways throughout the day. These simple exercises will help mobilize your joints, and you can easily do them at home. Of course, check with your PT before starting anything new! 1. Ankle Circles While sitting in a chair, stretch your feet out in front of you, keeping them neutral (neither pointed or flexed). Gently tilt both feet in one direction, then repeat in the other. 2. Knee Raises Sit on the edge of your chair with your back straight and your feet planted on the floor. Slowly lift your knee as high as possible without bending your back, guiding it up with your hands if necessary. Then, making sure to keep your core tight, gently lower your foot back to the floor. Repeat on the other side. 3. Overhead Shoulder Stretches You can do this exercise sitting or standing. Hold your arms at your side, your elbows bent at a 90-degree angle and your thumbs pointed toward your shoulders. Then, stretch your arms straight overhead and slowly lower back down. If lifting both arms is too difficult, lift them one at a time. You can guide your arm up under the elbow if necessary. Looking for more simple arthritis stretches? Call Rose City Physical Therapy for an appointment today!
NEW YEAR, NEW INSURANCE BENEFITS! With a new year comes a fresh start to an all new you! Starting at the beginning of 2025, your insurance benefits have renewed. This means a whole new year to make the most of your benefits. Let Rose City Physical Therapy help you on your journey to becoming strong, healthy, and active in 2025.
Sources https://arthritis.ca/living-well/2020/top-10-arthritis-exercises
You don’t have to live in pain!
503.386.9756 • rosecitypt.com
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