Arthritis In The Hands
Arthritis In The Hands – The 10 BEST Exercises To Relieve Pain & Increase Mobility. It is painful and debilitating. Millions of Americans have osteoarthritis and rheumatoid arthritis. This inflammatory disease can affect any joint at any age. Your hands are made up of multiple joints, so they are no exception.
Arthritis in the hands can be caused by either abrasion or trauma. A simple task such as holding a cup of coffee can become difficult. If you yourself (or a loved one) suffer from hand arthritis, you can reduce the daily discomfort. Do the 10 hand exercises listed. These will help manage pain, improve mobility and strengthen the muscles that help move the hand. Read on and live an independent, happy life.
Warm-up for Arthritis exercises
Before you start any exercise, you must warm up. Here’s what you may do to warm-up your hand before exercising.
- Place your forearm on a soft yet stable surface
- Form a fist and flex and stretch your wrist. Do 10 to 15 reps.
- Move your fist from one side to another. Do 10 to 15 reps.
- Keep your fingers close to one another and then fan out. Do 10-15 reps.
- Give your hand a gentle shake and proceed to the main exercise.
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1. Make a fist
How To Do
- Keep your arthritic hand on a stable object. Your wrists and fingers should be straight.
- Support your wrist with the other hand if you need to.
- Make a tight fist, keeping your thumb out. Make sure each joint bends as much as possible.
- If needed, use your other hand to help make the fist.
- Straighten your fingers slowly.
Sets And Reps
- 3 sets of 6 reps. Do this 3 times a day.
2. Finger Bends
How To Do
- Rest your forearm on a soft, stable surface.
- Bend your fingers one by one.
- This might be a little tough to perform. You may support your fingers with the tip of the index finger of the other hand.
Sets And Reps
- 2 sets of 3 reps. Do this 3 times a day.
3. Finger Stretch
How To Do
- Hold the wrist of your arthritic hand gently with the other hand.
- Keep your fingers straight and close together.
- Fan out your fingers and bring them together.
Sets And Reps
- 2 sets of 8 reps. Do this 3 times a day.
4. Thumb Bend
How To Do
- Fan out your fingers.
- Hold your thumb with the index finger and thumb of the other finger.
- Bend your thumb.
- Hold this pose for a second and straighten your thumb.
Sets And Reps
- 2 sets of 6 reps. Do this 3 times a day.
5. Finger Curl
How To Do
- Place the index finger of the good hand on the back of the little finger of the arthritic hand. Place the thumb of the good hand on the nail side of the little finger of the arthritic hand.
- Gently curl your little finger in. Hold for 3-5 seconds.
- Curl all the fingers one after another.
- Open up and relax.
Sets And Reps
- 2 sets of 3 reps. Do this 5 times a day.
6. Thumb Stretches
How To Do
- Place the index finger and thumb of your good hand on the nail side and back of the thumb of your arthritic hand respectively.
- Gently push your thumb toward your palm. Hold for 10 seconds.
- Open the thumb and stretch it. Hold for 10 seconds.
Sets And Reps
- 2 sets of 6 reps. Do this 3 times a day.
7. Tabletop Bend
How To Do
- Keep your arthritic hand on a stable object, with the wrists and fingers straight.
- Support your wrist with the other hand if required.
- Gently bend four fingers (except the thumb) at the knuckles and make a ‘tabletop.’ Keep your wrist straight.
- You may use the other hand to get to the tabletop position if your arthritic hand requires support.
- Hold this pose and count to 3.
- Gently straighten your fingers.
Sets And Reps
- 2 sets of 6 reps. Do this 3 times a day.
8. Wrist Stretch
How To Do
- Straighten your arm and hold your arthritic hand with the other hand.
- Pull your hand back. Keep your elbow straight. Hold it for 30 seconds.
Sets And Reps
- 2 sets of 6 reps. Do this 3 times a day.
9. Pinch Strengthener
How To Do
- Rest your hand on a soft, stable surface.
- Touch the thumb with the index finger and press gently.
- Hold for 5 seconds and relax.
- Do the same with all the other fingers.
Sets And Reps
- 2 sets of 6 reps. Do this 3 times a day.
10. Walking Fingers
How To Do
- Stand facing a wall. Place your hand on the wall at the shoulder level.
- Slowly and gently, walk your fingers up on the wall.
- Walk back down to the starting position.
Sets And Reps
- 2 sets of 3 reps. Do this 3 times a day.
These are the 10 best exercises to strengthen hand muscles and improve range of motion. Do these exercises every day and the pain will subside. Take the help of a physical therapist in the beginning to avoid injuring your hand. If you have any questions, contact your doctor before doing any exercise wrong. This can cause serious injuries. Take care of yourself!
We hope you enjoyed our blog entry about “Arthritis In The Hands”.
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Sources:
https://www.stylecraze.com/articles/arthritis-hand-exercises/