Scleroderma Physical Therapy: Simple Moves for Better Daily Life

If you have scleroderma, stiffness and tight skin can make everyday tasks feel like a chore. The good news is that gentle physical therapy can keep joints moving, ease pain, and help the skin stay more flexible. Below are straightforward steps you can start today without needing fancy equipment.

Everyday Stretches That Won’t Hurt

Warm‑up first. Spend two minutes marching in place or swinging your arms gently. A light warm‑up raises blood flow and makes muscles easier to stretch.

Neck rolls. Slowly tilt your head toward each shoulder, hold for a second, then roll forward and back. Do 5‑10 rolls each direction. This eases the tightness that often builds around the upper spine.

Shoulder circles. Lift shoulders to ears, pull them back, drop down, and bring them forward. Ten circles in each way loosen the shoulder girdle, which scleroderma can tighten.

Finger bends. Spread your fingers wide, then make a gentle fist. Repeat 10 times. This keeps hand joints from locking up and improves grip for everyday tasks like opening jars.

Ankle pumps. While sitting or lying down, point toes away then back toward you. Do 15‑20 reps each foot to promote circulation in the lower legs.

Finish with a brief stretch: sit tall, reach both arms overhead, and hold for 15 seconds. Breathe deeply; inhaling expands the chest and helps keep lung tissue supple—a key concern for many scleroderma patients.

Working With a Therapist

A licensed physical therapist knows how to adapt these moves to your specific skin tightness and joint range. They’ll teach you:

• How to use resistance bands without over‑stretching.
• Safe ways to improve posture, which reduces strain on the back and neck.
• Massage techniques that help skin stay hydrated and less restrictive.

Ask your therapist about a personalized home program. Consistency beats intensity; doing a few minutes each day works better than an occasional hour‑long session.

When you feel a flare—more swelling or sudden pain—slow down. Switch to gentle range‑of‑motion exercises and focus on breathing. Ice packs can calm inflammation, but avoid applying ice directly to skin that’s already tight; wrap it in a cloth.

Tracking progress matters. Keep a simple log of what you did, how long, and any changes in comfort or movement. Over weeks you’ll see patterns that tell you which stretches help most.

If you notice new numbness, severe pain, or skin cracks that won’t heal, contact your therapist or doctor right away. Those signs may need medical attention beyond PT.

In short, scleroderma doesn’t have to lock you in place. A few minutes of targeted movement each day, combined with professional guidance, can keep joints flexible, skin softer, and daily life smoother. Start small, stay regular, and watch the improvement add up.