Arthritis Health Center

1. Get down on your hands and knees on the floor.
2. Relax your head and allow it to droop.
3. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back.
4. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
5. Return to the starting position with a flat back while you are on all fours.
6. Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling.
7. Hold each position for 15 to 30 seconds.
8. Repeat 2 to 4 times.

1. Stand comfortably with your feetshoulder-width apart. You can also do this exercise sitting in a chair.
2. Look straight ahead and do not allow your head to tilt back. As you take a deep breath, open your arms out to the sides and roll your arms back. Your palms will turn out and you will feel a stretch across your chest.
3. Breathe normally as you hold this stretch for 15 to 30 seconds.
4. Lower your arms to your sides and let your palms turn back toward your legs as you slowly let your breath out.
5. Repeat 2 to 4 times.

1. Sit in a firm chair, or stand up straight.
2. Looking straight ahead, breathe in as you raise both arms over your head and reach toward the ceiling. Do not allow your head to tilt back.
3. Reach back with your arms to stretch your shoulders.
4. Breathe normally as you hold this stretch for 15 to 30 seconds.
5. Return to the starting position.
6. Repeat 2 to 4 times.

Turning the head

1. Sit in a firm chair or stand up straight.
2. Keep your chin straight, turn your head to the right, and hold for 15 to 30 seconds.
3. Turn your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times to each side.

Tilting the head

1. Sit in a firm chair or stand up straight.
2. Keep your chin straight, tip your right ear to your right shoulder, and hold, and for 15 to 30 seconds.
3. Tilt your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times to each side.

1. Lie facedown on the floor with your elbows bent and your hands under your shoulders. Put a small pillow under your abdomen for comfort, if needed.
2. Gently press down with your arms to raise your shoulders off the floor.
3. Hold this position for 5 seconds.
4. Repeat 2 to 4 times.

1. Get down on your hands and knees on the floor.
2. Keeping your back and neck straight, lift one leg straight out behind you. When you lift your leg, keep your hips level. Don't let your back twist, and don't let your hip drop toward the floor.
3. Hold for 5 seconds. Repeat 2 to 4 times with each leg.
4. If you feel steady and strong when you do this exercise, you can make it more difficult. To do this, when you lift your leg, also lift the opposite arm straight out in front of you. For example, lift the left leg and the right arm at the same time. (This is sometimes called the "bird dog exercise.") Hold for 5 seconds, and repeat 2 to 4 times on each side.