Exercises to Ease Pain and Joint Immobility

Psoriasis is a chronic autoimmune disease that appears on the skin, occurring when the immune system sends out faulty signals that speed up the growth cycle of skin cells. According to the National Psoriasis Foundation, psoriasis is the most prevalent autoimmune disease in the United States.

People with psoriasis may experience a limited range of motion, joint immobility or discomfort when trying to perform certain exercises. Fitness expert Jackie Warner, founder of Fit in Your Skin, a wellness program designed specifically for people living with psoriasis, offers exercises modified to accommodate these limitations without limiting the results of the workout:

Chain Breakers

Chain Breakers

Warm-up

Chain Breakers

• Stand with your feet about 6 inches apart.
• Bring your arms up with clenched fists at chest level.
• With elbows locked in a bent position, open and shut your arms quickly while keeping your elbows at chest level.
• Perform this warm-up exercise for 30 seconds (about 30 reps each).

Back
Alternating Row

• Lean forward so that your torso is at about a 45-degree angle to the floor.
• Hold a dumbbell in each hand, palms toward your body, arms straight.
• Raise the right dumbbell by pulling your arm up and toward your spine, bringing your elbow as high as you can.
• Squeeze your back muscles briefly at the top, and lower the weight along the same path.
• Repeat with your left arm and continue to alternate.
• Perform exercise for 1 minute (about 2 sets of 20 reps).

Biceps
Alternating Curl with Rotation

• From a standing position, hold a dumbbell in each hand with your arms at your sides. Your palms should be facing your body.
• Curl one dumbbell up to shoulder height, rotating your arm so that your palm faces upward.

• Lower slowly and repeat with the other arm.

• Repeat the movement until you have completed a full set.
• Perform exercise for 1 minute (about 2 sets of 20 reps).

Glutes
Squat with Sidekick

• Stand with your feet wider than shoulder-width apart and turn your toes forward.
• Keep your shoulders back and your hips tucked.
• Slowly bend at the knees and lower your body until your hamstrings are parallel to the floor.
• Pause for a second in the bottom position; then push up through your heels and lift your right leg with a slight bend in the knee.
• Return to a squat position and repeat with the opposite leg.
• Perform exercise for 1 minute (about 2 sets of 20 reps).

Stretch
Child's Pose

• With your toes together, open your knees to at least hip distance apart.
• Lean forward and drape your body over your thighs so that your forehead rests on the floor.
• Reach your arms out in front of you.
• Breathe deeply and relax.

The above exercises are part of fitness expert Jackie Warner's Fit in Your Skin program that aims to help people living with psoriasis better manage their risk factors and improve their overall health through fitness, nutrition and stress management.