Having arthritis in your hands can make daily tasks more difficult. Holding silverware, typing on a computer, and just picking things up can become frustrating situations. Because your hands are used in almost everything you do, it’s even harder to give them a break. As arthritis sets in and the cartilage in your small hand joints wears away, the key to keep your hands strong is exercise. You’ll want to find a healthy balance between keeping your hands strong and giving them enough rest that the pain doesn’t increase. We can show you how with the simple exercises listed below.
1. Finger Bends
Start with your left hand up straight and bend your thumb down toward your palm. Hold this for a couple seconds, then straighten your thumb back up. Next bend your index finger down toward your palm and hold it for a couple seconds. Then straighten it. Repeat this with every finger on the left hand, then repeat the sequence on the right hand.
2. Make an “O”
Start with your left hand pointing straight up and curve all of your fingers on that hand inward until they touch. Your fingers should form the shape of an “O”. Hold this position for a couple seconds, then straighten your fingers again. Repeat this exercise a few times a day on each hand. This is a great exercise to do when your hands are feeling achy or stiff.
3. Table Bend
Place the pinky-side edge of your left hand on the table with your thumb pointing up. Keep your thumb in the same position while you bend the other four fingers inward until your hand makes an “L” shape. Hold this position for a few seconds, then straighten your fingers to move them back into the starting position. You can do this same sequence on the right hand and repeat 10 times.
4. Finger Lift
Palm down, put your left hand on the table. Starting with your thumb, slowly lift each finger off the table one at at time. Hold each finger for a second or two feeling the stretch, then lower it slowly. Complete the same exercise for every finger on the left hand, then repeat the same sequence on the right hand.
5. Make a Fist
Begin with your left hand in an upright position and slowly bend your hand into a fist. Place your thumb on the outside of your hand. It’s important that you do this exercise gently and do not squeeze the fist. Then, open your hand back up until your fingers are straight again. Complete this exercise 10 times on the left hand, then move to the right hand and do the same.
6. Thumb Bend
Hold your left hand up straight and bend your thumb inward toward your palm. Stretch to the bottom of your pinky finger with your thumb. Stretch your thumb as far as you can, but if you can’t reach your pinky, don’t worry. Hold this stretch for a few seconds, then return your thumb to the starting position. Repeat this exercise ten times, then switch to the right hand.
7. Wrist Stretch
It’s important not to forget about your wrists, which can also be painful along with your hands. Hold your right arm out with the palm facing down. Using your left hand, press gently down on the right hand until you feel a stretch in your wrist and arm. Hold the position for a few seconds then repeat 10 times. You can also do the same sequence on the left hand.
We know you may feel frustrated with achy hands and you may not know how to change this because you use your hands every day. Because you use your hands so often, it’s imperative to strengthen them in gentle ways that will help you build their durability, but also give them time to rest. We hope by giving you these hand exercises for arthritis, you’ll be able to incorporate them into your daily life and reduce your pain levels. Your hands are one of the most important parts of your body, used for handshakes, to cook, to hold your loved ones, and many other activities that make your life what it is. Hand and joint health complement your body’s overall health, and therefore cannot be ignored. If you’re looking for an all natural joint supplement to decrease inflammation, reduce pain levels, and contribute to your joint health, we can help. Download our free guide: How To Choose the Right Joint Supplement by clicking below.
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