| Osteoarthritis affects 21 million Americans and is | | | | flexibility and strength. Tai Chi from the Arthritis |
| caused when cartilage is damaged by injury, | | | | Foundation(R) includes 12 movements, six basic |
| overuse, obesity, or muscle weakness. We are all | | | | and six advanced, which improve agility and |
| at risk; over half the population age 65 and older | | | | relaxation. For more information, visit |
| has some form of diagnosed arthritis. Whether | | | | Another option is therapeutic yoga, which gently |
| you want to manage symptoms or are working | | | | brings movement to the body in a low-pressure, |
| on prevention, you can take steps to nourish | | | | high-awareness environment. You can search for |
| your joints and help them last longer. | | | | a therapeutic yoga instructor near you at The |
| Smooth movement is the best thing for your | | | | International Association of Yoga Therapists, Most |
| joints. Let me explain why. Arthritis occurs when | | | | people think of ultra-flexible, touch your toes to |
| cartilage, the protective covering on the ends of | | | | the back of your head moves as yoga. However, |
| bones, is damaged. Its major function is to absorb | | | | yoga has expanded to encompass a broad range |
| and release synovial fluid, which cushions the | | | | of abilities. Therapeutic yoga can be done in a |
| impact so bones don't bear the brunt of | | | | class setting with extra attention from the |
| movement. Cartilage does not receive direct blood | | | | instructor or in private sessions where the |
| flow, so it depends on movement to circulate | | | | teacher creates a program specifically for your |
| fluids. As a matter of fact, cartilage will atrophy | | | | body. |
| and degenerate unless used regularly. | | | | Undulation can be used as a specific exercise, |
| Typical exercise does not address the needs of | | | | especially for those whose activity is limited by |
| joints and many times makes things worse. | | | | pain, or incorporated into every day activities, |
| Excessive loading of the joints (for example, | | | | which is good for everyone. Undulations are small |
| pounding on a treadmill) damages cartilage and | | | | and mild and focus on one simple movement at a |
| that can lead to osteoarthritis. Also, most | | | | time. Believe it or not, you can lubricate your |
| exercise focuses on arms and legs and does not | | | | spine simply by swaying back in forth as you sit |
| include the spine or hands. | | | | as long as you move within your pain-free range. |
| There are many joints in the body to nourish, | | | | Octopus is an undulation that soothes the joints in |
| over 100 in the spine and more than 20 in each | | | | the hands. You can learn more about Undulations |
| hand. Look around you at the gym. Do you see | | | | at |
| smooth movement in the spine and hands? I | | | | A bit of proactive exercise now will make it easier |
| suspect that most people are creating stiffness | | | | for you to move in the future. Remember: |
| instead. | | | | smooth movement is better than jarring |
| The Arthritis Foundation has created several | | | | movement for your joints. Take care to include |
| exercise programs designed specifically to | | | | your spine and hands in your workouts. A new |
| increase mobility without undue strain. The | | | | form of exercise may be just what you need to |
| Aquatics Program includes gentle exercises in | | | | reduce your chances of developing arthritis. |
| warm water that are designed to increase | | | | |