Three major forms of exercise are prescribed for people with RA: range of motion, muscle strengthening, and endurance.

Range of motion
Range of motion refers to the full range of movements that a joint can make. Range-of-motion exercises involve moving each joint as far as it can comfortably be moved in all directions. The goal of this form of exercise is to decrease stiffness and pain, maintain flexibility, and improve the function of the joints. As we have seen, inflammation and decreased use can impair function in the joints, and these exercises are designed to prevent that loss. No weights are used.
Stretching exercises are similar to range-of-motion exercises, but these exercises involve stretching the joint to a limit just beyond that which is comfortable. Joints should never be stretched to the point of excessive pain, however, and they should never be “bounced” in an effort to increase joint motion.
Range-of-motion and stretching exercises are fundamental in the warm-up for any exercise program. They should be performed once or twice per day and they can be performed whenever you need to decrease stiffness in the joints.

Strengthening
Strengthening exercises increase your muscle strength and muscle tone, allowing you to function with less muscle fatigue and more joint stability. Thus, muscles that are strengthened through exercise actually help protect the joints. Strengthening exercises are also necessary because muscles that are not used (generally because use causes pain) become smaller (become atrophied), and this causes them to become weaker. Also, tendons and ligaments can stretch and loosen in response to swelling in and around the joints, decreasing joint stability. Again, strengthening exercises can help the joints compensate for these changes caused by RA.
Isometric exercises involve simply tightening or contracting muscles (called muscle setting), an activity that helps maintain muscle strength. Isometric strengthening exercises involve maximally tightening your muscles by pushing or pulling against a fixed object, without moving your joints. Moving your joints in opposition to high resistance should always be avoided. One example of an isometric strengthening exercise is pushing against a wall without moving your shoulders, elbows, or wrists. With this exercise the arm muscles contract and get stronger but, since the joints are not moving, the joints are protected from increased stress.
Isometric strengthening exercises may also be performed by using exercise bands. These are elastic bands (or tubing) that stretch slightly but are very strong. They may be purchased commercially (Thera-Band and Thera-Tube are two name brands), or they may be fabricated from materials you already have in the home (such as an elastic belt, bungee cords, rubber tubing, or garden hoses). Adjustable trouser belts that are somewhat stretchable work well because you can adjust the size of the loop. You can also double over an elastic belt to decrease the amount of stretch or create a smaller loop.
One note of caution: Exercising with weights can stress an inflamed joint. You should avoid this kind of exercise (called isotonic strengthening exercises) unless your therapist or doctor instructs you otherwise.

Endurance
Endurance or aerobic exercises are designed to increase overall fitness. They prepare your body to perform tasks over a period of time without becoming fatigued or exhausted. They improve your body’s efficiency in using oxygen from the blood supply. Circulation, heart function, and respiration improve, as well. This type of exercise includes swimming, walking, bicycling, and even some forms of low-impact aerobics, depending on the extent of arthritic involvement of lower extremity joints. Aerobic exercise can also increase muscle strength.
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ARTHRITIS