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Hand Arthritis Stretches & Exercises – Ask Doctor Jo
Hand arthritis is pretty common, and it can be very debilitating. Since the joints in the hand are small, you don’t have to do much to relieve the pain, you just have to keep them moving. These stretches and exercises should help your hand arthritis feel better. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/hand-arthritis
You can set your arm on a table or flat surface to relax it, or if you don’t have anything available, you can prop your elbow up on your knee or thigh.
Start off with a fist and warm up your wrist. With your palm side facing down, move your fist up and down at the wrist for flexion and extension. Now move it side to side in a radial and ulnar deviation movement. Ten in each direction should be fine since this is just to warm up the muscles.
Next, you will keep your fingers straight, and take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.
Now bend your fingers at the joint closest to your wrist, still keeping the fingers as straight as you can. Bend down and back up gliding the tendons up and down. Now move to the next joint down the fingers. This time open your fingers, and then curl the top part of your fingers down for the stretch. Finally, go to the last joint farthest down the finger. You might have to hold onto the near part of your finger so just the last joint moves. Just start off with ten of each of these with a continuous movement.
For the last stretch, start with all your fingers close together, and then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.
Related Videos:
Hand & Wrist Stretches for Arthritis Pain Relief:
https://youtu.be/NuqoG0PALHs?list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5
De Quervain's Syndrome Stretches, aka Blackberry Thumb:
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Hand Arthritis Stretches & Exercises:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
To start off you're just gonna warm up your wrist. You
can prop it up on something so you can have your arm relaxed, but if you're not next to
a table or counter top, you can just prop up your elbow on your leg or something like
that. But this will make it just a little more comfortable. So make a fist with your
hand and just getting the wrist loosened up first cause all those muscles and tendons
that go out into the hand are also in the wrist. So just start off with about 10 to
15, it doesn't have to be anything too strenuous just getting those muscles loosened up a little
bit. And then you're gonna do a little side to side. So same thing, just start off with
10 to 15 to get those muscles nice and loose. Then you;re gonna go into the fingers and
the hand. What you want to do now is try and keep your fingers as straight as you can and
you're gonna tap each finger with your thumb in the middle. But try and keep them straight.
I know it's kind of hard, but that's just gonna get those joints at the bottom there
kind of loosened up. So just do about 3 times all of them back and forth to get everything
nice and loosened up. Shake it out a little bit if you need to. And then we're gonna stretch
at each segment of the finger. So starting off with the ones closest to your hand, try
and keep those fingers straight, and just come in like this and then straight out. So
your fingers might bend just a little bit, but that's ok, but you're really trying to
get that joint moving. And just start off with maybe 10, just that continuous movement
back and forth. After you go to that one, then move on to the next one. Where now you
can curl those top fingers to get that bend in there. Almost like into a claw position.
But curling in and coming back out. Again, just 10 to 15 of those. And then going to
the end fingers. Now I have a really hard time doing this. Sometimes I have to hold
on and maybe even do each one individually. Now some people can kind of curl them all
at the same time. But I do have some hand arthritis, so just holding right below that
joint. Do maybe 2 bends one each one, and then alternate going back on each one. And
then coming back up. Until you get 10. So 5 sets of 2 should be fine. Getting those
nice and loosened up. Then the last one, starting off with all your fingers together like this,
and then just fan them out, and come back in. So really just getting that movement in
there. Now these are small joints, so you don't have to do a whole lot. You don't have
to do a long time of the stretches and exercises, you can just do 2 – 3 minutes, 2 – 3 times
a day. So fanning out and coming back in. So those were your stretches and exercises
for hand arthritis. So if you have any questions, leave them in the comments section, if you'd
like to check out some other videos, go to AskDoctorJo.com And remember, be safe, have
fun, and I hope you feel better soon.
#Hand #Arthritis #Stretches #Exercises #Doctor
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Why does my thumb always goes numb when Im sleeping on my left side?
I like you. And your videos are always well explained and detailed. Keep up with the posting, plz.
This video has been my life saver!!!
Great video, super informative. I'll definitely be trying these tips out. Thanks for the help!
Thanks. I now do this as part of my routine for fighting games and piano.
It feels good but also weird. I definitely feel something
Gonna do this I have Arthritis
Just done these exercises I have osteoarthritis in my lower back hands and neck. Also pins and needles in my hands. So thanks for the tips ❤
I don't have arthritis, but I do crochet & I want to prevent myself from getting arthritis because recently, I found out that I can't crochet for as long as I used to & I'm taking all the rest that I need. Right after I finish these exercises, I felt instant relief on my wrist! So happy! I think I'm gonna do these exercises every time I finish crochet something :3. Thanks Doctor Jo!
havent got arthritis however as a musician this is something that doesnt need to happen haha
I need exercises for arthritic thumbs. The fingers work pretty well. The thumb joint at the base of the thumb is my problem.
I can't get my hand/fingers to close. They lock in place. Hope this eases it at least. I'm a professional artist and musician, it sucks bigtime. It climbed up to my hands recently, it used to be just in my feet in my teens.
I have arthritis due to Chikungunya. This helped me alot…. Thank you so much
What to do for elbow arthritis?
You are great as a healthcare worker and provider i always feel muscle aches and joint pain especially while we get up from bed . You different exercise are my favorite thing i do and save me from taking tones of medication. Appreciate ❤
Thank you madam for making this wonderful vedio . Madam arthritis patients should take medicine daily
Thanks Doc. This is great. And I love your sence of humor! 🙌🙌👏👏🤗🤗😂😂
Just wanted to thank you so much for doing this. Might had psoriatic arthritis for the last two three years, and it’s been awful lately.
Decided to try something like this out! You’ve really helped me out!!
Just got diagnosed with arthritis last month (left thumb) and this month (right thumb). I had game alot and fidget alot with my hands. Obsessive compulsive disorder. I have done physical therapy exercises on the wrists. I will try these exercises. Thank-you