The Low-Intensity Workout to Do During a Psoriasis Flare

In general, experts recommend that people with psoriasis get regular physical activity, according to a review of research. However, when you’re in the midst of a flare-up, it may be more difficult to adhere to your regular workout routine.

Psoriasis is an autoimmune disease that can cause painful and itchy patches of red, scaly skin known as plaques. When a flare-up occurs, you may struggle with self-confidence and avoid populated spaces, like the gym or your regular group fitness class.

According to the research review, being self-conscious can interfere with the motivation to engage in physical activity for people with psoriasis. The National Psoriasis Foundation says that sweat and friction from clothing, equipment, and surfaces can further irritate the skin.

But that doesn’t mean that people living with psoriasis need to sit on the sidelines, says Grayson Wickham, DPT, a New York City-based physical therapist at Lux Physical Therapy and founder of the Movement Vault app.

Wickham, who’s worked with people with psoriasis, recommends a low-impact, low-intensity strength workout during a flare, as it can provide the benefits of resistance training without overly stressing your body or aggravating your skin.

The routine outlined below requires zero equipment and only a small patch of floor space, so you can do it in the comfort of your own home.

Designed by Wickham, this 20-minute, low-impact workout provides full-body strengthening with no equipment. While each movement is challenging, this routine is more about maintaining a steady burn than breaking a crazy sweat.

Perform the exercises in order as a circuit, completing two to three rounds. If you need to move slowly because you’re feeling fatigued or sweaty, you can optimize your time by performing the lunge with rotation once and starting each of the following rounds with the squat. Also, feel free to reduce your reps as needed.

Things You’ll Need

• An exercise mat
• Optional: medium-weight dumbbells or kettlebells

1. Runner’s Lunge With Rotation

Also affectionately referred to as “the world’s greatest stretch,” this mobility drill engages every major muscle group while loosening and lubricating your joints, including your hips, knees, and ankles. And that thoracic twist just feels great.

1. From a high plank position (face down on palms and balls of feet, legs straight, back flat, core braced, and shoulders and elbows stacked over wrists), step your right foot forward into a low lunge. Your right toes should be aligned with the fingers of your left hand.
2. Rotate your torso toward your right knee, and reach your right arm straight up toward the ceiling. Look up at your hand and hold for five seconds.
3. Rotate your torso in the opposite direction as you lower your right arm and reach it behind your left arm.
4. Holding the lunge position, repeat two more times, rotating both directions. Then, switch sides.
5. Do a total of six reps (three reps per side).

2. Squat

The squat is a foundational movement that targets your quads and glutes while activating your core. You can add resistance by holding dumbbells at your sides or in the racked position at your shoulders.

If you’re up for a challenge but prefer to limit your skin’s contact with equipment, try slowing down your reps or holding your position at the bottom of your squat for a few seconds.

1. Stand with your arms at your sides and your feet a little wider than shoulder-width apart, toes pointed outward slightly.
2. Keep your chest lifted and your spine straight as you hinge at your hips and push your butt back. Bend your knees and lower your hips until your thighs are parallel to the floor, or go as far as possible while maintaining good form. Allow your arms to drift forward and up for balance.
3. Push through your feet, and squeeze your glutes as you return to a standing position.
4. Repeat for 15 to 20 reps.

3. Dead Bug

The dead bug strengthens your entire core, including the deep core muscles responsible for stability, alignment, and posture. Your torso remains stationary throughout the exercise, so you won’t experience the friction you get with other core exercises, including crunches, sit-ups, and V-ups.

1. Lie on your back with your knees bent and feet lifted so that your shins are parallel to the ground. Reach both arms straight up toward the ceiling.
2. Keeping your core braced and lower back pressed against the ground, extend and lower your right leg as you lower your left arm behind you. Go only as far as you can while keeping your spine neutral and in contact with the floor.
3. Pause, then slowly return to the starting position.
4. Repeat with the opposite arm and leg.
5. Do a total of 12 reps (six reps per side).

4. Reverse Plank Hold

The reverse plank fires up your core and the entire posterior chain while giving you a deep stretch in your chest and shoulders. You’ll also feel this hold in your triceps.

1. Sit with your legs out in front of you and slightly bent, with your heels on the ground. Lean back and place your palms on the ground behind you, fingers facing forward.
2. Straighten your arms and legs, and lift your hips into a reverse plank so your body forms a straight line from your head to your heels.
3. Hold for 60 seconds, or accumulate a total hold time of 60 seconds, taking breaks as needed.

5. Single-Leg Deadlift

Like the squat, the single-leg deadlift can be performed with added resistance (holding a dumbbell or kettlebell in both hands or the hand opposite the standing leg) or with your body weight alone. The hip hinge strengthens your glutes and hamstrings. Because you’re standing on one leg, it challenges your balance.

1. Stand with your feet about hip-width apart, allowing a soft bend in your knees. Shift your weight to your left foot, and lift your right foot a few inches off the ground. (If you struggle to balance on one foot, you can use your right foot as a “kickstand” by gently resting your toes on the ground.)
2. Hinge at your hips and lower your torso toward the ground, stopping when you feel a deep stretch in your standing leg. Float your right foot back behind you, and use your arms to maintain your balance. Keep your back flat and your neck neutral.
3. Contract your glutes and hamstrings as you return to a single-leg standing position.
4. Repeat for 10 reps, then switch sides and do 10 more reps.

6. Bear Crawl

The bear crawl is low impact and demands a relatively small range of motion, but you’ll feel it everywhere, especially in your core, arms, shoulders, and chest. Also, because you’re balancing on just your palms and the balls of your feet, it’s a smart pick when you want your skin to make minimal contact with the floor.

1. Start in a quadruped position with your knees directly under your hips and your wrists and elbows aligned with your shoulders.
2. Keeping your back flat and core engaged, lift your knees so that just your palms and the balls of your feet are on the ground.
3. Step your right foot and left hand forward, and then step your left foot and right hand forward.
4. “Crawl” back to your starting point by stepping your left foot and right hand backward, followed by your right foot and left hand.
5. Repeat for six reps (one rep is two steps forward, two steps back).

Try these tips to make your workout more psoriasis-friendly:

• Work out in naturally cool, moderately humid spaces when possible. While heat and sweat can trigger a flare, a cranked-up air conditioner (common in gyms and fitness studios) can be drying and irritating to the skin, according to the American Academy of Dermatology Association. If you’re stuck in an air-conditioned room, using a moisturizer can help.
• “If something doesn’t feel right, try limiting your range of motion,” Wickham says. He explains that movement stretches the skin, which can irritate plaques. So, for example, if a full squat hurts the skin around your knees, go halfway or three-quarters of the way.
• The right apparel makes a difference, so experiment with various materials and fits. Wickham notes that some of his clients with psoriasis prefer wearing compression garments that provide a layer of protection, while others opt for lighter, loose-fitting clothes that promote air flow and don’t touch their skin.