Athletes learn that warming up before exercise means a more productive session. it helps prevent injuries. Here are some warm-up suggestions.

1. A slow general stretch: Lying in bed, a) stretch one arm up and then the other, b) push arms forward, opening hands wide, c) pull arms back and close hands, d) pull knees up and do a few bicycle turns in the air, e) stretch legs out straight, I) roll to the side, swinging legs off the edge of the bed, using momentum to help you sit up. This warm-up is helpful when first getting up in the morning and is very similar to what a cat does as it gets up from a rest.
2. Begin your exercise program with small movements in a pain-free range.
3. Massage can be used to relax stiff joints and muscles prior to exercise. However, it is best not to massage deeply a, hot joint.
4. Apply heat prior to exercise. Heat tends, to relax joints and muscles and relieve pain. All of the following are acceptable ways of applying heat. a) Take a long, hot bath or shower. Aim the full force of the water at the painful joint(s). Hand-held showers with a massage unit can be pleasant. Use caution and stand up slowly as the heat sometimes causes dizziness. b) An electric heating pad may be placed over the affected area. c) Fill a hot-water bottle with hot water. Be sum it is not hot enough to bum you. Again, it is best not to lie directly on the water bottle. d) Stand next to your heater or radiator.
5. If you don’t get good results from heat, the application of cold may prove more effective, especially for the hot joint of rheumatoid arthritis. Cold relaxes muscles and produces a numbing effect, thus decreasing pain and increasing joint motion. As with heat, there are a few important principles of application: a) If you are especially sensitive to cold or have decreased sensation do not apply cold. Ask your doctor or therapist if you are unsure. b) Apply just long enough to achieve a numbing effect-no more than 15 to 20 minutes. c) Be cautious when exercising after applying cold; the numbing effect may allow you to overdo it. Remember, if the joint is hot. Restrict exercise to moving the joint through its full range of motion twice a day. d) Place the cold pack over the joint, not between the joint and a firm surface. e) Check during and after application for any sign of a break in the skin.
6. Cold packs can be bought, or you can create your own. Use whichever cold pack is easiest and most effective for you: a) Several resourceful people have suggested a sack of frozen peas! You can refreeze it and use it again. b) Massage with a large ice cube. c) Make a slush pack: Line a bowl with two heavy plastic bags; fill with three cups water and one cup denatured alcohol. Fasten the bags and place the bowl in the freezer until slush forms. You can refreeze a slush pack.