Seventeen hand-strengthening and wrist-bending routines to alleviate arthritis discomfort
Hand arthritis can be a real pain in the you-know-what, making simple tasks difficult and your hand strength weak. But unlike most houseguests, it's one you can't simply ask to leave.
Need some relief? Exercise might just be your ticket.
That's right, getting active can help alleviate the pain, improve flexibility, and strengthen your grip. And let's face it, who doesn't want to button their shirt or open a stubborn jar with ease?
"Hand strengthening exercises for arthritis are like a natural painkiller," says Jesse DeFilippo, an occupational therapist and certified hand therapist. "They help protect your range of motion and function, so you can grasp objects and perform those finicky tasks, like buttoning or zippering, with ease."
So, what exercises should you be doing? Here's a simple routine to get you started:
Exercise Routine
- Warm-Up Ball: Grab a tennis ball or a similar-sized firm ball. Place it on a flat surface and roll it up and down your palm and fingers. It's a great way to warm up your muscles and tendons.
- Therapy Putty: This moldable putty comes in different levels of pliability and resistance. Roll it out to loosen things up, or try these exercises to build strength:
- Finger Scissors: Squeeze the putty between two fingers like a pair of scissors.
- Finger Extension: Shape the putty into a long rope and loop it around a fingernail. Hold the two ends and straighten the finger, creating resistance.
- Finger Spread: Form the putty into a donut and place it around two fingers. Spread them apart. You can also place it around all fingers and thumb and spread them outward to stretch the putty.
- Fingertip Pinch: Shape the putty into a ball and grip it between your thumb and fingertips.
- Flat Pinch: Put the putty between your thumb and straightened fingers and pinch.
- Power Grip: Place the putty in the palm of your hand and make a fist, squeezing the putty.
- Tendon Glides: These four hand movements will help maintain range of motion in your fingers. Hold your hand up, keep fingers straight, bend fingers at their joints, and return them to their starting position. Do these as many as 10 times in a sitting, three to five times each day.
- Wrist Flexion: Hold a can or weighted handle in your hand, position your hand palm up, and bend your wrist upward. Slowly lower it back to its starting position. Over time, you can increase the weight of the object. Do two sets of 15 reps on each wrist.
- Wrist Extension: Sit in a chair next to a flat surface, place your forearm on the surface, and bend your wrist upward. Slowly lower it back to its starting position. Do two sets of 15 reps on each wrist.
- Finger Blocking and Reverse Blocking: Use your thumb or index finger from your opposite hand to block a finger from moving down to your palm as you bend it. Do 10 reps on each finger.
- Finger Lift: Lay your palm flat on a table, lift one finger, and repeat 10 times. Repeat with your remaining fingers.
Thumb Arthritis Exercises
If you're dealing with thumb arthritis, starting an exercise regimen can be a bit trickier.
"I don't recommend starting one unless you see a therapist who can give you an outline of specific exercises to do," advises DeFilippo. "Splinting is often needed for thumb arthritis to protect the joint while you use your hand. And it's crucial to avoid pinching activities and movements that will hyperextend your thumb and put more stress on the joint."
When it comes to arthritis, consistency is key. Stick with these exercises for at least three weeks and watch as your range of motion increases and your pain decreases. If pain persists or worsens, consult a healthcare professional for further guidance.
Remember, the goal is to maintain and improve your hand strength, so don't be afraid to mix up your routine and find what works best for you. And always warm up your hands before exercising by gently massaging them or soaking them in warm water. Happy exercising!
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- Nutrition plays a crucial role in overall health, and choosing a balanced diet rich in essential nutrients can provide the fuel needed for an effective fitness-and-exercise routine.
- Working with a healthcare professional can help individuals with chronic-diseases like thumb arthritis find the right therapies-and-treatments, including exercise regimens and splinting, to manage their symptoms and maintain hand strength.
