If you are looking to improve your hand muscle strength and joint range of motion, try these simple hand exercises to help your arthritis. Start slowly doing the exercises several times a week and work up to daily for best results. These hand exercises should not cause pain, but, if you are experiencing challenges, try doing them while soaking your hands in warm water. Always start by relaxing your hand.
Finger Bends – Start by holding your fingers upright, straight and close together. Bend the end and middle joints of your fingers down. Keep them curled for 5 seconds. Your wrist and knuckles should remain straight. Slowly return your fingers to the starting position. Repeat 3 times. Then do the other hand.
Open Hand Stretch – Hold your hand upright and spread your fingers as wide apart as you can. Hold that position for 5 seconds. Slowly relax your fingers and bring them back together. Repeat this 3 times before moving to the other hand. Try to gradually increase the number of repetitions over time.
Make a Fist – Gently start with your fingers straight and spread apart. Make a loose fist wrapping your thumb around the outside of your curled fingers. Do not squeeze tightly. Hold 5 seconds. Slowly return to the starting position. Repeat 3 times and then switch to the other hand.
Range of Motion – You can improve your flexibility, maintain joint movement and relieve stiffness with passive, range of motion exercises (allowing someone else to move your joints for you).
Weights – Try strengthening exercises using light weights to help maintain or increase your muscle strength. This will protect the joints that are affected by arthritis.Like what you’ve read? Click here to subscribe to the blog!
Dr. Lee received his BS in Molecular Biophysics and Biochemistry from Yale University and his MD from Stanford University School of Medicine. He is the inventor of the ergonomic pen called the UGLee Pen, which he designed to alleviate strain to the tendons helping to reduce inflammation, swelling and pressure on the nerves, and alleviating arthritis pain.