Hand Exercises that Help Arthritis
Arthritis commonly affects the hands in two forms: osteoarthritis, involving wear and tear of protective cartilage, and rheumatoid arthritis, caused by joint inflammation. Hand exercises and physical therapy have demonstrated effectiveness in managing symptoms without relying solely on medication.
Recommended Exercises
Perform each exercise 5-10 times as directed by your healthcare provider:
Clenched Wrist Bends
Rest your hand’s side on a table, loosely clench your fist, and bend your wrist toward you for 2 seconds before returning to neutral.
Side to Side Wrist Bends
Place your palm flat with fingers extended, bend your wrist left as far as comfortable, hold 2 seconds, return to center, then repeat on the right side.
Hand Turns
With palm down and fingers straight, rotate your wrist to face your palm upward for 2 seconds, then return.
Hand Clenches
Rest your hand with fingers outstretched, clench into a fist for 2 seconds, then release and straighten.
Finger Curls
Support your forearm on a table, uncurl each finger individually until fully extended, holding for 5 seconds before closing back into a fist.
Finger Touches
Touch your thumb to each finger sequentially, holding 2 seconds per connection, then reverse the pattern.
Thumb Bends
Bend your thumb inward toward your palm, holding 2 seconds, then release.
Ball Squeezes
Use a small stress ball, squeeze for 2 seconds and release repeatedly for joint flexibility.
