HANDY EXERCISES FOR ARTHRITIC HANDS
I continually come across articles relating to arthritis. Not surprising, since so many of us seniors are afflicted with it. Of course, you can take medications to lessen the pain, but I also favor exercises to help control it. On September 5, 2017, I posted a blog on Arthritis Exercise Programs, which gives general range of motion suggestions.
Yet, I especially feel arthritis in my hands; typing on a keyboard, tying my shoes, even holding a toothbrush can be painful. You may also have arthritic hands since it’s estimated that 40% of us will eventually suffer from this. I looked for an article specifically written for hand performance. I found it in the June 24, 2023, Mayo Clinic online post, Hand exercises for people with arthritis: [Use this link for videos of five exercises you can employ.] Here are excerpts:
Swelling, pain, and stiffness in the joints are common symptoms for people with arthritis. If you have arthritis, your healthcare professional may recommend hand exercises to help you improve joint flexibility and range of motion.
Do each exercise slowly and smoothly. These exercises should not cause pain. If you have pain, stop the exercises, and relax. When you are ready, do the exercises again but slower and with less intensity.
Knuckle bend
Start by holding your hand and fingers straight and close together. Bend the middle joints of your fingers. Keep your knuckles straight.
Moving slowly and smoothly, return your hand to the starting position. If you can, repeat this exercise five times with each hand.
Fist stretch
Start by holding your hand and fingers straight and close together, as if for a handshake. Rest your forearm, wrist, and hand on a tabletop or other flat surface. Close your fingers into a gentle fist. Wrap your thumb around the outside of your fingers. Don’t squeeze.
Moving slowly and smoothly, return your hand to the starting position. Repeat the exercise 10 times with each hand.
Thumb stabilization
Start by holding your hand and fingers straight and close together. Gently curve your fingers, as if your hand is wrapped around a can or bottle.
Moving slowly and smoothly, return your hand to the starting position. Repeat the exercise five times with each hand.
Fingertip touch
Start by holding your hand and fingers straight and close together. Form a circle by touching your thumb to each fingertip.
Moving slowly and smoothly, touch your index finger to your thumb. Hold for five seconds, then remove your index finger. Follow with your middle, ring, and small fingers. Repeat this exercise five times with each hand.
Finger walk
Rest your hand on a flat surface, such as a tabletop, with your palm facing down. Move your thumb away from your fingers.
Start with your index finger. Move it up and toward your thumb. Next move your middle, ring, and small fingers one at a time up and toward your thumb. Repeat this exercise five times with each hand.
If the pain continues, talk with your health care professional or physical therapist