8 BEST Exercises to REDUCE Hand Arthritis Pain

8 BEST Exercises to REDUCE Hand Arthritis Pain



Quick ways to find relief from hand osteoarthritis…

🌟 If you're looking for exercises to help alleviate hand arthritis and improve hand function, you've come to the right place. In this video, I will guide you through a series of hand exercises specifically designed to target the muscles and joints affected by arthritis.

These exercises focus on increasing flexibility, reducing stiffness, and promoting joint stability in the hands. By incorporating hand yoga into your routine, you can improve your range of motion, enhance grip strength, and alleviate pain associated with osteoarthritis.

Other videos you may like:
Thumb arthritis tips: https://youtu.be/cluM5iopGP0
Hand exercise tips: https://youtube.com/shorts/9EemdwOy2vU?feature=share
Strength training with hand or wrist OA: https://youtu.be/4neGGvSZNaE

Articles:
Osteoarthritis vs rheumatoid arthritis: https://keeptheadventurealive.com/osteoarthritis-vs-rheumatoid-arthritis-2/

From gentle finger bends to wrist flexion and extension, each exercise is carefully demonstrated and explained to ensure proper form and technique by Dr. Alyssa Kuhn, PT. Our aim is to help you regain and maintain optimal hand function, so you can confidently perform daily activities with greater ease. 💪

Whether you're a beginner or have experience with hand arthritis, these exercises are suitable for all levels. It's important to listen to your body, start slowly, and gradually increase the intensity of the movements as you feel comfortable. 🙏

Join us on this journey towards improved hand health and function. Don't forget to subscribe to our channel, hit that like button 👍, and share this video with others who may benefit from these exercises.

Let's take the first step towards a stronger, more flexible, and pain-free pair of hands. Start your hand yoga practice today and unlock the potential for better hand function and overall well-being. 🌈

#ArthritisRelief #HandYoga #HandExercises #handarthritis

Follow us on social media:
Website: https://keeptheadventurealive.com
Facebook: https://www.facebook.com/adventurealive
Private Facebook Group: https://www.facebook.com/groups/adventurealive
Instagram: https://www.instagram.com/adventurealive/
Pinterest: https://www.pinterest.com/adventurealive/_created/
Subscribe to our YouTube channel: https://www.youtube.com/alyssaadventurealive
Podcast: https://osteoarthritis.buzzsprout.com

Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

Exercises:
0:00 Introduction
0:11 8 EXERCISES
0:22 OPENING & CLOSING FIST
1:05 FINGER BENDS
1:53 FINGER TOUCHES
3:50 THUMB CIRCLES
4:47 BALL SQUEEZES
5:59 FINGER LIFTS
7:05 8. FINGER SPREADS
8:12 CHOOSE 2-3 MOVEMENTS

if you are dealing with hand stiffness or hand pain this is the video for you I'm a physical therapist specializing in helping people with osteoarthritis and today I'm going to show you my top eight favorite exercises to reduce stiffness reduce pain and improve the usability of your hands this first exercise includes opening and closing into a fist as I close my fist I'm bringing my thumb right over my hand and then opening up as wide as I can coming back down this is going to help with grip strength if you're having difficulty opening jars if you're having difficulty holding on to heavier things open your fingers out wide and then squeeze into a fist the fist does not need to be squeezed as hard as you can we're just working on that range of motion and getting your fingers used to it for this one you'll want to do anywhere between 5 to 15 repetitions great to do when you're watching TV if your hands are feeling stiff in the morning number two is finger bends what I'm going to do is have my hand open I'm going to bend at these middle finger joints and bring my fingertips down to my palm back up and down I really like this one because it works the muscles in the back of the hand as I'm opening my fingers up and then works the muscles in the front of the hand as I bring my fingertips down this one can be really great if you find yourself typing frequently if you find yourself playing a musical instrument you want to keep the mobility and dexterity in your fingers trying anywhere between 5 to 10 repetitions you can also do both hands at once but if you have one side that's more painful you can just focus on one at a time number three requires you to bring each finger down one at a time to touch your thumb this movement is also called opposition and it can be very beneficial for manipulating small objects gripping them it can also be very beneficial if you find yourself having to use touch screens for a phone or an iPad I like to count each finger touching as one full repetition and you want to try for about five to ten total repetitions again each finger touching is one repetition so you want to go through each one of these just like that number four involves the wrist in order to keep your hand functioning properly you also have to make sure that your wrist is functioning properly I like to just rest my hand on a stable surface and what you're going to do is you're going to bend directly at the wrist bringing your hand down keep your hand in a nice flat position and then I'm going to raise my hand up as high as I can you're going to come down try to do it in a controlled Manner and then come back up this can be very beneficial if you are using a computer mouse frequently if you are playing sports especially racket Sports keeping these muscles loose and limber can be very helpful at preventing some even some elbow injuries you want to complete anywhere between five to ten very gentle up and down for number five we are taking it back to the days of Thumb Wars what you're going to do is just relax your hands on a stable surface and you're going to just rotate your thumbs in circles just like this this can be helpful if you are manipulating smaller objects if you're grabbing things if you're dealing with thumb pain thumb arthritis this can be a very relaxing movement and if you find it hard to coordinate while doing both at the same time just go ahead and do one at a time and focus on keeping your thumb relatively straight and I'm just thinking about taking the tip of my thumb and drawing a circle if I had a piece of paper on top of this anywhere between 15 to 30 seconds should suffice especially if you're dealing with thumb stiffness thumb pain and then make sure to do both sides for the sixth one you can use a small ball a lacrosse ball works really well a tennis ball and what I'm going to do is I'm going to put all my fingers on this ball and what I want you to focus on you're going to squeeze the ball but when you do that I want you to focus on engaging every single finger from the thumb to the four other fingers try to engage each one as you squeeze in an even manner this can be great for opening jars if you're using some or if you're doing something that requires a lot of grip strength maybe if you like climbing or anything like that carrying heavy groceries grip strength is so incredibly important to maintain I recommend only doing one hand at a time and checking to see if you notice a difference in the strength you have on either side if one side is easier to squeeze than the other if you notice one side is lacking a bit go ahead and focus more on that side what I do is set a timer for 30 seconds and just repeat squeezes holding maybe for a second or two and seeing how many squeezes you can get and then to the other side for number seven this is a finger extension exercise because a lot of the movements we do are flexing our fingers or bending our fingers inwards what we want to do is actually focus on bringing our fingers up while your hand is on a surface I want you to see if you can isolate each finger you might notice certain fingers are harder for me this ring finger tends to be a little harder this can be helpful if you're using remote controls or Gaming controllers doing a lot of typing playing a musical instrument again lifting up each finger all the way through counts as one I would stick to about five or ten repetitions I would do one hand at a time for this so you can concentrate on each finger just like this this last one is simply taking your fingers and spreading them apart as wide as you can and then bringing them together I do like to have the elbow supported in this one so you can really focus on those small hand muscles that help to support the joints if your fingers are feeling stiff this one can be helpful to reduce some of that stiffness it can also be helpful for those smaller tasks that require a lot of dexterity of your fingers again I would do one hand at a time for this so you could focus on equally opening up the spaces between your fingers as best that you can and then you'll switch to the other side each opening is counts as one repetition I would do anywhere between 10 to 20 repetitions as long as it feels good to you if you need to you can also do this in a supported position opening your hand up and then closing it opening your hand up and then closing it whichever feels best for you the goal here is to choose two to three movements that felt really good to you they felt challenging but still felt doable just choosing a couple can really help you to hone in and become consistent when you're watching TV when you're standing waiting for something doing just these small movements can be very beneficial to help prevent further hand pain further hand stiffness so you can continue to use your hands how you need to if you like this video and found this helpful go ahead and hit that red subscribe button down below so we can hang out again and you can learn more arthritis tips and tricks thanks for watching

#Exercises #REDUCE #Hand #Arthritis #Pain

source

Previous

Unlocking Potential: Inspiring Creative Professionals to Innovate and Thrive

Related Articles

Added to wishlistRemoved from wishlist 0

Treat High Blood Pressure’s Root Cause by having a Complete Cardiac Examination

Added to wishlistRemoved from wishlist 0

How To Reverse Diabetes At Home

Added to wishlistRemoved from wishlist 0

3 QUESTIONS | Overcoming ‘Burnout’

Added to wishlistRemoved from wishlist 0

Do This Every Morning to Get Clear Skin (Men’s Skin Care Routine)