Rheumatoid arthritis is an autoimmune disease that attacks the joints. People with rheumatoid arthritis may experience stiff joints or joint pain, which can interfere with daily activities. Regular exercise can help reduce joint pain that appears, including exercise using a gym ball.

Gym ball exercises for people with rheumatoid arthritis

You may be familiar with the gym ball, also known as an exercise or fitness ball. This ball is a simple, air-filled ball that is widely used for sports and physical therapy.

Gym balls are now widely available in fitness centers, physiotherapy clinics, yoga and pilates studios, and even pregnancy gyms. Fitness balls come in a variety of sizes that can be adjusted to fit your height, but they typically range in diameter from 45 to 75 cm.

Read more: What is Rheumatoid Arthritis? Know Its Symptoms And Causes

Gym balls are an effective exercise tool because their surface is unstable, requiring you to use more muscles during exercise. Exercise with a gym ball helps to strengthen the small muscles that stabilize joints and keep you balanced.

There have not been many studies on the benefits of strength training with a gym ball for people with arthritis, but a few small studies have found a positive association. In one study of 60 people with ankylosing spondylitis, using a gym ball twice a week for four months increased muscle strength and walking performance compared to a control group.

Another study of 60 people with fibromyalgia found that strength training with a gym ball can reduce pain, improve quality of life, and increase muscle strength when compared to stretching exercises. Another study of 36 healthy young adults found that balance training with a gym ball can improve both static and dynamic muscle balance.

Read more: Foods To Avoid for Patients with Arthritis

Some gym ball exercises that people with rheumatoid arthritis can do are:

Position 1: Sitting on the Fitness Ball

Sitting on a gym ball can help improve your abdominal and core strength. To do this, place the ball on the floor slightly behind your feet and keep your feet hip-width apart. Tighten your abdominal muscles and begin bending your knees. Keep your buttocks centered on the ball with your feet flat on the floor.

Position 2: Chest exercise

Place the ball on the floor, turn your body to face it, and bend your legs down like a push-up with your back straight. Place your hands on the ball and slowly roll it forward, moving your chest forward as your knees lift off the floor. Stop when your stomach and lower chest are above the ball. Keep your feet on the floor.

Release your hands and slide your arms towards your hips. Pull your shoulders closer together, palms facing down. Hold for a few seconds, and then release. Repeat this four to five times. To dismount, put your hands firmly on the ball, then push your hips back over your feet and stand up.

Position 3: Back exercise

Put your hands on the ball at your hips and slowly lean back. When the position is stable, move your legs forward until your back is on the ball. Keep your feet on the ground, press your heels down to keep your hips elevated, and use your abdominal muscles to keep your head and body in line.

People with rheumatoid arthritis need to do exercises that work on muscle balance and joint strength. Exercise with a gym ball can help improve balance and core strength, strengthen joints, and relieve pain.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Looking for more tips and tricks for health, first aid, and other home treatments? Click here!