Frugal Workout For Rheumatoid Arthritis & Disabled Clients

Frugal Fitness can I ask a favor ? Can you do a series of videos of some exercises for someone that is a senior and cannot stand any longer for long periods of time. My mother is very sedentary due to RA and old age. It would be a blessing for her. Thanks Frugal Fit you are a good man. That workout chart and vids will be a blessing to Mom and others who are RA sufferers. Myself I am in the early stages of RA and my hands are usually hurting and in the evening are hurting and on fire (the RA inflames the knuckles by the end of the day and they are hot).

Frugal Fitness Answer:
There are a wide variety of physical limitations that can prevent a person from being able to stand up for long periods of time, and it can be quite difficult to engage in a consistent and well-rounded fitness regimen  if you suffer from a condition such as rheumatoid arthritis. The swelling, stiffness, pain, inflammation, and reduced range of motion makes working out much more difficult but it can still be done, and should be done. The best approach is to try to make sure that you and your mother can complete basic activities of daily living, minimize the pain and swelling, and get some of the basic benefits from an exercise regimen. For your mother, since she can't stand up for long periods of time, most of her exercises will be in the seated position, except for a few partial wall squats for necessary leg strength, hip stability, and bone density building.

Do 12-15 repetitions per set
Do Workout 2-3 times per week (don't do 2 days in a row)

(x = 1 set)
Seated Workout:
3x Partial (1/4) Wall Squats (only lower down and bend the knees slightly as shown below)
2x Seated Dumbbell Shoulder Presses (2-3 lb weights)
2x Seated Dumbbell Front and Lateral Raises (1-2 lb weights)
2x Seated Dumbbell Bicep Curls (2-3 lb weights)
2x Seated Dumbbell Hammer Curls (2-3 lb weights)
3x Seated Band Rows
3x Static / Isometric Chest Contraction 5 second holds per repetition

Exercise Illustrations:
Seated Dumbbell Bicep Curls
Partial Wall Squats

Dumbbell Front Raises (Do seated though)
Isometric Chest Contraction
(Push hands together and hold)
Seated Dumbbell Hammer Curls

Seated Dumbbell Lateral Raises

Seated Dumbbell Shoulder Press

Seated Band Rows
(Secure Middle of Band to something sturdy)
Part II. Hand, Wrist, Finger, Elbow, and Shoulder Stretches for Hand Arthritis
For your workouts, I have included some forearm exercises and stretches that may help to alleviate the swelling and inflammation, or at least allow the muscles of your hands and arms to take some of the brunt everyday movements / workouts and spare your joints a little bit:

Forearm, hand, and finger extensor stretch
Forearm and Finger Flexor Stretch

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