Improve Hand Mobility

Everyday activities such as opening jars or turning keys can be challenging for people with arthritis in their hands. However, there are exercises that can help manage the pain and stiffness associated with this condition. Here you can explore some effective hand exercises for those with arthritis, that can be easily done at home.

1: Make a fist

You can do this exercise anywhere and anytime your hand feels stiff.

1. Start by holding your left hand out, with all of your fingers straight.
2. Then slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle and don’t squeeze your hand.
3. Open your hand back up until your fingers are straight once again.
4. Do the exercise 10 times with your left hand.
5. Repeat the whole sequence with your right hand.

2: Finger bends

1. Start in the same position as in the last exercise, with your left hand held up straight.
2. Bend your thumb down toward your palm. Hold it for a couple of seconds, then straighten it.
3. Bend your index finger down toward your palm. Hold it for a couple of seconds, then straighten it.
4. Repeat with the remaining fingers on your left hand, one at a time.
5. Repeat the entire sequence on your right hand.

3: Thumb bend

1. First, hold your left hand out, with all of your fingers straight.
2. Bend your thumb inward toward your palm.
3. Stretch toward the bottom of your pinky finger with your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb as far as you can.
4. Hold the position for 1 or 2 seconds, then return your thumb to the starting position.
5. Repeat 10 times.
6. Do the exercise with your right hand.

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4: Make an ‘O’

Do this exercise a few times a day on each hand. You can try this stretch whenever your hands feel achy or stiff.

1. Start with your left hand out and fingers straight.
2. Curve all of your fingers inward until they touch. Your fingers should form the shape of an “O.”
3. Hold this position for a few seconds. Then, straighten your fingers again.
4. Repeat on the other hand.

5: Table bend

1. Place the pinky-side edge of your left hand on a table, with your hand straight out and your thumb pointed up.
2. Holding your thumb in the same position, bend the other four fingers inward until your hand makes an “L” shape.
3. Hold it for a couple of seconds, then straighten your fingers to move them back into the starting position.
4. Repeat 10 times.
5. Perform the same sequence on your right hand.

6: Finger lift

1. Place your left hand flat on a table, palm down.
2. Starting with your thumb, lift each finger slowly off the table one at a time.
3. Hold each finger for 1 or 2 seconds, then lower it.
4. Repeat the entire sequence with the right hand.

7: Wrist stretch

Don’t forget about your wrists, which can also get sore and stiff from arthritis.

1. To exercise your wrist, hold your right arm out with the palm facing down.
2. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm.
3. Hold the position for a few seconds.
4. Repeat 10 times.
5. Then, do the entire sequence with the left hand.

8: Roll back and forth

Do this exercise with a small ball, such as a tennis ball or stress ball.

1. Place the ball on a flat surface such as a table.
2. Using your right hand, roll the ball from your palm to the tips of your fingers to stretch out each digit.
3. Roll the ball back to its starting position.
4. Repeat this exercise with your left hand.

9: Full grip

Try the following exercises with a tennis ball, stress ball, or another soft ball of a similar size. However, if you have damage to your thumb joint or have an active flare in your hands, you may need to avoid this exercise and talk with a doctor about other options.

Only do this exercise a few times per week, with at least 48 hours of rest in between.

1. Using your right hand, squeeze the ball as hard as you can for a few seconds.
2. Release the ball.
3. Repeat this exercise 15 times.
4. Then, do the exercise with your left hand.

10: Thumb extension

Do this exercise 3 times per week.

1. Put one or more elastic bands around all of your fingers and make a loose fist with your right hand.
2. Rest your hand on a flat surface.
3. Bend and move your thumb away from the hand.
4. Hold for 5 seconds.
5. Repeat this exercise 10 to 15 times.
6. Do the exercise with your left hand.

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Exercise 11: Finger stretch

Do this exercise 3 times per week.

1. Lay your right hand on a flat surface.
2. Use the left hand to apply gentle pressure to your finger joints. But if your finger joints hurt, you can stretch one finger at a time.
3. Press for 30 seconds.
4. Then do the exercise with your left hand.

Outlook for osteoarthritis in hands

Make these exercises part of your weekly routine for the best results. A 2014 study found that regular exercising can help reduce hand pain, hand stiffness, and disease activity in people with osteoarthritis.

Talk with a doctor if these exercises become difficult for you to do. A medical physician or physical therapist can recommend more specific exercises for you or other treatments to help your pain.

Incorporating these hand exercises into your daily routine can make a significant difference in improving hand mobility and reducing pain. For those looking for additional support, our medical supply store offers a range of products designed to help manage the symptoms. All our products consist of the highest quality medical-grade materials. Call us today at (888) 681-7456. Want to see our products in action? Follow us on Instagram for customer reviews and photos: @DMEforLess

Reference: [https://www.healthline.com/health/osteoarthritis/arthritis-hand-exercises#finger-bends]