Most exercises designed to relieve pain and boost general health fall into one of three categories:

• Flexibility. These include range-of-motion and stretching exercises that help ease movement in the joints. This can help patients move and perform daily activities without experiencing pain. In addition, these exercises prevent muscles from shortening and tightening. This can help decrease the risk of future injuries that might cause pain.
  
  Range-of-motion exercises include moving the joints in various parts of the body as much as they can be moved in a certain direction. Such body areas include the jaw, shoulders, elbows, wrists, fingers, thumbs, hips, trunk, ankles and feet. Stretching exercises usually involve extending various muscles and holding the stretch for 30 to 60 seconds before releasing the stretch. Patients should not bounce or overstretch. Patients can benefit from stretching the heel, hamstrings, quadriceps, hips and low back.
  
  
• Aerobic capacity. Exercise that helps strengthen the heart, lungs and muscles associated with the cardiovascular system. This can help reduce the risk of cardiovascular disorders (such as heart attacks, high blood pressure and high cholesterol), increase stamina and energy and reduce fatigue. Experts usually advise patients to get 20 to 40 minutes of moderate intense aerobic activity on most days of the week. Aerobic activities include running, hiking, bicycling, cross-country skiing and aerobic dance.
  
  People with arthritis and other sources of joint pain may find particular benefit from water aerobics. The buoyancy of the water reduces the stress on a person’s joints while at the same time providing resistance that aids aerobic conditioning.

• Strength. Exercises that help build strong muscles. This increases overall fitness and reduces fatigue, making it easier to carry out daily activities. To build strength, patients may incorporate a weight-training program into their workout routine. For each muscle group exercised, patients are generally advised to allow at least 48 hours between sessions to allow recovery.

In addition, people with chronic pain should try to improve their posture. Good posture helps to minimize pressure on a person’s joints and muscles. On the other hand, poor posture stresses muscles and may cause them to stretch or shorten. Stretched muscles are weakened, and shortened muscles are more prone to injury and pain.