Table slide
Sit at a table, slide the hand forward, letting the body follow.
- 10 times
- 3 times a day
Should feel: A stretch at the end of the range Should not feel: Pinching at the top
Home / Patient library / Exercise sheets / Sheet 55
Polymyalgia rheumatica — keeping shoulders and hips moving
Bone & joint disease · Polymyalgia rheumatica (aching, stiff shoulders and hips)
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. The stiffness is usually worst in the morning: do the exercises once it has eased, later in the day. Take the tablets exactly as prescribed; never stop them suddenly.
A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.
Wall climb
Face a wall, walk the fingers up as high as comfortable, hold, then walk down.
- 5 times
- 3 times a day
Should feel: A stretch overhead Should not feel: Shrugging to cheat height
Standing hip abduction
Hold a chair. Lift the leg out to the side, keeping the body upright.
- 10 times
- Daily each side
Should feel: The side of the hip working Should not feel: Leaning over
Standing hip extension
Hold a chair. Take the leg backwards, keeping it straight.
- 10 times
- Daily each side
Should feel: The buttock working Should not feel: Arching the back
Knee to chest
Lie on your back. Bring one knee up towards your chest, hold, then lower slowly.
- Hold 15 seconds
- 5 each side
Should feel: A stretch in the lower back and buttock Should not feel: Leg pain getting worse
Walking
Walk daily, building distance slowly.
- 20 minutes
- Most days
Should feel: Easier walking Should not feel: Limping heavily — use a stick
Stop and telephone us if
- A new headache, tenderness of the scalp, jaw pain while chewing, or any change in your vision — go to the hospital the same day
- The muscles become truly weak: you cannot lift the arms or get up from a chair, even once the stiffness has eased
- The pain and stiffness are not clearly better after starting the tablets
- Pain at night, fever, or weight loss you cannot explain
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.