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March 18, 2019 4 min read

Arthritis is a painful and stressful disease that has affected the lifestyle of many people. Arthritis affects different parts of the body, and one of them is the hands. Most people with arthritis find it difficult to perform basic tasks using their hands due to the pain. Arthritis starts by causing inflammation of the joints located in the hands which later causes a lot of pain which hinders a person from enjoying their life. However, if you have arthritis, you do not have to wallow in despair as there are exercises that you can do to get relief from the pain. Below are five hand exercises to ease arthritis pain.

1. Bending the fingers

Bending the fingers is a great exercise that can help you ease arthritis pain in the hands. The exercise is simple, and you can do it anywhere and anytime without assistance. You start by either your left or right hand. Make sure all the fingers are straight. Begin by bending the thumb finger until it touches the palm of your hand. You should hold each finger in the bending position for about 10 seconds. Then straighten it back to the position. Continue with the thumb finger and repeat the process until you have bent all the fingers in both hands. The exercise helps in the relaxation of the joints which relieves pain. In addition, this exercise can also be assumed while carrying out a yoga session. While at a relaxed position waiting to start your yoga session, you can engage your mind and your body by bending the fingers in a chronological manner.

2. Making a fist

Most of the arthritis patients find it difficult to make a fist due to the pain and swelling of the joints. However, it can be possible when done gently and with the right steps. When you make a fist, you will be stretching your hands which improve the blood flow in your hands, and this reduces inflammation. To perform this exercise, you start by making sure all your fingers are straight. Then bend your hand into a fist. The thumb should be on the outside of the folded hand. Make sure that you do it slowly if the hand joints are swollen and do not squeeze the hand as this can cause pain. Once you form the fist, open the hand and repeat at least ten times. Then proceed to the next hand. However, you need to exercise a lot of caution not force your fingers to fold into a fist, this may lead to increased pain and swelling of the hand. Something you really need to avoid at all cost.

3. Wrist stretching

Wrist stretching is one of the most effective hand exercises for arthritis pain. The exercise involves all the parts of your hand thereby giving maximum pain relief. You can start with either the right or the left arm. Make sure the wrists are loose, and the palm of your hand is facing down. Using one hand, press down the other hand. Continue pressing until you feel some pressure on the hand. Hold the position for about 10 seconds and release your hand. Then repeat the exercise with the other wrist. In this exercise, you should be careful by pressing the hand gently so that you do not cause pain instead of relief.

4. Rubber band extension

Rubber band extension is one of the easiest hand exercises for arthritis pain. In this case, you will need a rubber band. Make sure that you use a strong rubber band for effectiveness. To start, you will need to put your fingers in a straight position. Wrap the rubber band around your fingers. Make sure that the rubber band is in a good position, not to fall off. Then start by expanding the rubber band using your fingers. Start slowly until your fingers are fully expanded. You should hold for about 5 seconds and repeat the exercise with the other hand. The main benefit of this exercise is that it allows every part of your hand to stretch which relieves pain.

5. Table bend

For this exercise, you will need to be near a table or a firm place. Start by placing the edge of either of your hand on the table. Then hold the thumb in an upright position throughout the exercise. Then bend the other fingers inwards until you feel a stretching sensation on your hand. Your hand should make an L shape. Hold onto this position for about 10 seconds and move back your fingers to their normal position. Then continue with the other hand and repeat for a couple of times. If you have difficulties with this exercise, you can get a professional to help you out.

Before you perform these exercises, it is important that you prepare your hand and fingers for the tasks ahead. You can use either heat or ice to reduce pain and increase joint mobility. These exercises are easy, and they do not take much time. When done correctly, the above exercises can help relieve pain within a short time. The exercises are for easing the pain and not increasing it; hence you should stop if the pain worsens. For the best results, you should find a well trained physical therapist to help you out with the exercises for maximum arthritis pain relief.
Alex G
Alex G