One in every five Canadians is living with arthritis. This disease can cause pain, stiffness, and swelling in joints across the body. One of the most common sites of pain are the hands. Due to their daily, demanding, use, hand pain can be one of the more severe pain locations with arthritis. Hand exercises are a great way to work on mobility and pain relief in the joints. These five exercises can be done from the comfort of home to start remedying your arthritis pain.
5 Hand Exercises for Arthritis
1. Finger Lifts
Finger lifts can be done anywhere a flat surface is present. Lay your palm down flat onto the surface, with all fingers outstretched. Starting with your thumb, slowly raise each finger off of the table. Keep them up for a few seconds before gently placing them back down. Go around the entire hand, raising and lowering all of your fingers. Once you have done one hand, swap it out and do the other. Repeat the sequence in both hands five to seven times, or until you begin to feel relief in your joints.
2. Wrist Bends
The wrist bend exercise is effective for pain in the upper hand and wrist joints. Extend your arm away from your body, with your palm facing down toward the ground. Then, using your other hand, press your outstretched hand down. It should now be perpendicular to the floor. Then release your hand from the pressure and straighten your arm back out. Switch arms and repeat the exercise on the other side. Continue practising the bends until your stiffness is alleviated. Be careful not to push too hard and overextend your joints; slow caution is key.
3. Hand Clench
Hand clenches are an easy exercise that target joints all across the hand. Begin by holding your hand out with all fingers outstretched. Slowly bend your hand into a fist, with your thumb still pointing away from your palm. Hold the fist for ten seconds before slowly straightening your hand back out. Repeat ten times, then start exercising on your other side.
4. Make an O
The make an O exercise helps with pain in the fingers. Begin with your hand out and all fingers outstretched. Starting with your pointer finger, move each finger to make an O with your thumb, then return it back to its original position. Go across the hand until each finger has made an O. Then use all of your fingers at once to form a large O. Repeat on both hands for several sequences. Soon, tensions in the finger joints should begin to ease.
5. Stress Ball Squeezes
Lightly squeezing a ball-shaped object can help work on pain in the hands, wrists, and fingers. A stress ball is the perfect candidate. Place the ball into your open palm, facing up. Slowly wrap your fingers around the item and give it a soft squeeze. Then ease your grip and wait a few moments before squeezing again. Rotate the ball between hands to see results on both sides. If a stress ball isn’t available, alternatives work as well. Tennis balls and rolled-up socks are great options. The act of curling and uncurling the fingers will bring relief to stiffness and soreness in the hands.
Home hand exercises can be great for stretching your joints and relieving pain. However, arthritis should always be monitored and treated by a healthcare professional. Arthritis VIP is the leading clinic in Ontario specialized in arthritis care. To schedule an appointment, contact us today. Our team, headed by Dr. Hawass, will help plan the best course of treatments and therapies for your arthritis pain.
