If you want to enhance your hand muscle strength and joint range of motion while dealing with arthritis, try giving these simple hand exercises a try! Start slowly, doing the exercises several times a week, and gradually progress to a daily routine for the best results. These exercises should not cause any pain, however, if you encounter any challenges, try doing them while soaking your hands in warm water to ease any discomfort.
Ready for the 5 Hand Exercises? Let’s get started!
Always start your exercises by relaxing your hand.
1. Finger Bends: Begin by holding your fingers upright and close together. Gently bend the end and middle joints of your fingers down while keeping your wrist and knuckles straight. Hold this position for 5 seconds before slowly returning your fingers to the starting position. Repeat this exercise 3 times for each hand.
2. Open Hand Stretch: Hold your hand upright and spread your fingers as wide apart as you can. Feel the stretch and hold for 5 seconds. Slowly relax your fingers and bring them back together. Repeat this exercise 3 times before moving to the other hand. Over time, try to gradually increase the number of repetitions.
3. Make a Fist: Start with your fingers straight and slightly spread apart. Then, make a loose fist by wrapping your thumb around the outside of your curled fingers. Remember not to squeeze too tightly. Hold this position for 5 seconds and then slowly return to the starting position. Repeat 3 times and then switch to the other hand.
4. Range of Motion: To improve flexibility, maintain joint movement, and alleviate stiffness, consider incorporating passive, range of motion exercises. These involve letting someone else move your joints for you.
5. Weights: Want to strengthen your muscles? Try using light weights in your exercises to maintain or increase muscle strength. By doing so, you can protect the joints affected by arthritis.
Remember, consistency is key! So, get started on your hand exercise journey towards improved strength and flexibility!
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Our blogs are educational in nature and are not intended as a substitute for medical advice. Because your condition is unique to you, it is recommended that you consult with your health care provider before attempting any medical or therapeutic treatments. We are always happy to answer questions about products mentioned in our blogs, however, we cannot provide a diagnosis or medical advice.
