Hand Exercises for Arthritis Relief
Activa patients often experience symptoms of arthritis in their hands (wrists and fingers). As arthritis cushions joints and wears away at cartilage, it causes stiffness, pain and inflammation. Everyday tasks like turning a doorknob, holding a utensil or typing on a keyboard can be very painful.
We recommend these simple home exercises to relieve stiffness and pain from arthritis in your hands. If you are taking prescribed medicine for your arthritis, these exercises will help further relieve your arthritis pain.
Finger Bending
Place your hand in a handshaking position, then slowly bend your thumb towards the floor until it touches the inside of your palm. Keep your other fingers straight. Hold for 10 seconds, then straighten slowly. Do this with each finger then repeat this exercise on your opposite hand.
Make a Fist
Again, put your arm in a handshake position and form a punch with your fist, bending your fingers inwards, keeping your thumb on the outside. Be gentle, controlled and slow. Once you form a fist, open your hand slowly then straighten your fingers. Repeat 10 times then do this exercise on your opposite hand.
The Claw – “O” Exercise
Start by holding your hand up as though you are about to “high-five,” keeping your fingers apart from each other. Then slowly bend your fingers until they touch forming an “O” shape or claw. Hold for 10 seconds and then straighten your fingers. Repeat this exercise a few times on a daily basis with each hand to relieve stiffness and soreness.
Thumb Stretch
Like the finger bending exercise, the thumb stretch starts with the handshake position and bending your thumb. Aim to touch the base of the pinky finger with your thumb — go as far as you can without strain. Hold this position for 10 seconds then release gently. Repeat 10 times with each hand.
Finger Lifts
Place your hand flat on the table with your fingers spread, palm down. All fingers should touch the table lifting only the thumb slightly higher. Hold position for a few seconds then try this exercise with each finger lifted individually, on both hands.
Table Bending
Begin with the handshake position and place the side of your hand on a flat surface that is flat with thumb facing upwards. Keep your thumb straight as much as is comfortable, while gently folding fingers towards the inside of your palm. Finish with a “thumbs up” position and hold for 10 seconds. Repeat on opposite hand.
Wrist Stretch
Arthritis in your hands affects both your fingers and your wrists. Hold your arm straight with a loose wrist, palms facing the ground. Slowly push your palm towards your chest until you feel a stretch in your arm and wrist. Hold position once you feel the stretch for 10 seconds, release and repeat with the other hand.
Need help with managing your arthritis pain? Achieve best results by addressing your symptoms now.