7 hand exercises to reduce arthritis pain
7 hand exercises to reduce arthritis pain
Arthritis wears on the cartilage of the joint, which is the cushioning material between the bones. It can cause inflammation and irritation of the lining, which produces fluid that helps protect and lubricate the joint.
When arthritis affects the joints of the hands, it can cause pain and stiffness. Whenever you use your hand too much for repetitive tasks, the pain may increase.
For example, typing on a computer keyboard or lubricating dishes in the kitchen can be a hassle. You may even lose power in your hands.
Weakness in your hands makes it difficult to do even simple everyday tasks, such as opening jars.
Treatment of hand arthritis
There are several medical options for treating arthritis of the hands. You can take oral painkillers. You can also get steroid injections into your joints, and support them to rejuvenate your hands. If these options do not work, you may need to have surgery to fix the damaged joint. There are also many home remedies that you can use to reduce the pain and disability of arthritis. An easy and nonviolent way to keep joints flexible, improve mobility, and relieve arthritis pain is to do hand exercises.
Hand exercises can help strengthen the muscles that support the joints of the hands. This will help you to move your hands with less pain.
Movement can also help keep the body flexible, which can help improve range of motion and handwork.
Finally, exercise can increase fluid production, which can also improve joint function.
Exercise No. 1: Make a fist
Start by holding your left hand straight with all your fingers.
Then, gently bend your hand into your fist, placing your thumb on the outside of your hand. Be gentle, don’t squeeze your hand.
Open your back with your hands until your fingers are straight again.
Do the exercise 10 times with the left hand. Then repeat the whole sequence with the right hand.
Exercise # 2: Finger twist
Start in the same position as in the last exercise, holding your left arm straight.
Bend your thumb towards your palm. Pause for a second or two.
Straighten your back with your thumb.
Then bend your index finger towards your palm. Pause for a second or two. Then straighten it.
Repeat with each finger on the left hand. Then repeat the whole sequence on the right hand side.
Exercise No. 3: Turn the thumb
First, keep your left hand straight with all your fingers.
Bend your thumb towards your palm.
Pull with your thumb under your pink finger. If you can’t reach your pink, don’t worry. Extend your thumb as much as possible.
Hold the position for a second or two, and then return your thumb to the starting position.
Repeat 10 times. Then exercise with your right hand.
Exercise # 4: Make an ‘O’
Start with your left hand out and fingers straight.
Rotate all your fingers inward until they touch. Your fingers should form an “O” shape.
Hold this position for a few seconds. Then straighten your fingers again.
Repeat this exercise a few times a day. You can lengthen it whenever your hands feel sore or stiff.
Exercise # 5: Table Twist
Place the pink edge of your left hand on a table, with your thumb, pointed.
Holding your thumb in the same position, bend the other four fingers inwards until your hand forms an “L” shape.
Hold it for a few seconds, and then straighten your fingers to bring them back to the starting position.
Repeat 10 times, and then do the same sequence on the right hand side.
Exercise No. 6: Lift the finger
Place your left hand on a table under a palm.
Starting with your thumb, slowly lift each finger off the table one at a time.
Hold each finger for a second or two, and then hold down.
Do the same exercise with each finger of the left hand.
After working with your left hand, repeat the whole sequence with your right hand.
Exercise No. 7: Wrist stretching
Don’t forget about your wrists, which can cause arthritis pain, and stiffness.
To use your wrist, place your right arm under the palm.
With your left hand, gently press down with your right hand until you feel a pull on your wrist and arm.
Hold the position for a few seconds.
Repeat 10 times. Next, do the whole sequence with the left hand.
Arthritis Outlook in Hands
Make these best-practice exercises a part of your daily routine.
If it becomes difficult for you to do these exercises, talk to your doctor. Your doctor may recommend more specific exercises for you, or other treatments to help with your pain.