Hand Arthritis | A Two Part Series
Part 2: The BEST Exercises
Hand Arthritis | Maintaining Your Mobility
Loss of motion throughout the hand and fingers due to stiffening and swelling of the joints is common among those with arthritis. To best prolong your mobility, it’s extremely important to exercise the hand!
Before You Begin!
Prior to exercising the hand – we recommend applying heat! Place a heat pack over your hand for about 10 mins before completing the following exercises. By applying heat, you will decrease the tension within your joints AND decrease your pain – it’s a win-win!
The BEST Exercises for Hand Arthritis!
The following exercises will be more beneficial for those with osteoarthritis – however, will still help those with rheumatoid arthritis. By completing these exercises regularly you will better lubricate your joints and maintain better motion!
MOVEMENT 1
Start with your fingers extended straight out – forming a 90 degree angle. After achieving this motion, you’ll want to pull your fingers in and up, as if you are making a claw.
Alternate between these two positions 20 times, rest for 30 seconds, complete 2 sets.
MOVEMENT 2
For this movement, you will want to start by forming a fist with your hand. After this, you will open up the fist by extending all your fingers and pulling them apart.
Alternate between these two positions 20 times, rest for 30 seconds, complete 2 sets.
MOVEMENT 3
To begin this one, start with your hand in a relaxed position. Next, you will take each finger and tap it to your thumb.
Alternate between these two positions 20 times, rest for 30 seconds, and repeat twice.
MOVEMENT 4
Start with all your fingers extended straight and your thumb pulled close to your hand. Next, you will want to pull your thumb directly out to the side as far as you can.
Alternate between these two positions 20 times, rest for 30 seconds, and repeat twice.
MOVEMENT 5
Start with all your fingers extended straight and your thumb pulled close to your hand. Next, you will want to pull your thumb directly out to the front as far as you can.
Alternate between these two positions 20 times, rest for 30 seconds, and repeat twice.
*If you’re experiencing hand arthritis – please give ProTailored Physical Therapy a call today at 260-739-0300!