10 Exercises for Hands that Relieve Joint Pain
Loss of mobility and hand strength is a common fear among people who suffer from joint pain. Those who suffer from arthritis experience damage in the cartilage and in the synovial tissue of the joints, which acts as a cushioning material between bones. When arthritis affects the wrists, it can cause pain and stiffness, especially when hands are used extensively.
An excellent way and a non-invasive method to help the joints maintain flexibility and mobility without causing discomfort are exercises for hands that relieve joint pain.
1. Clench your fist
You can perform this exercise anywhere for excellent articulation, especially when joints feel stiff. Start with your left hand stretched, then slightly tighten the fist, with the thumb on top of the hand (movement must be gentle). Then open palm slowly and stretch your fingers. Repeat the exercise ten times for the left hand and follow the same process for the right hand.
2. Bending the fingers
Start in the same position as in the fist exercise, with the left hand stretched. Bend your thumb in the direction of the palm, hold it a few seconds, then return. Bend your index finger to your palm, hold two or three seconds and return to starting position. Proceed in the same manner with all the fingers of the left hand and continue to make the same with the right hand.
3. Bending the thumb
Keep your left hand stretched, then bend your thumb toward the palm and spread it well, as if you were trying to touch the base of the little finger. Hold for a couple of seconds, then back to the thumb position. Repeat the same exercise ten times and then do the exercise with your right hand as well.
4. O-shaped palm
Stretch your left hand in front and unite all the fingers curving them so that they can achieve the O shape. Maintain position a few seconds, then extend fingers perfectly. Repeat this exercise several times a day with each hand separately. Movement can be helpful in times when the hands begin to seem numb or stiff.
5. L-shaped palm
Put your left hand on the table, on one side, that of the little finger. Stick your thumb and keep this finger in this position. Bend the other finger so that you form the letter “l”. Remain in this position a few seconds, then return to starting position. Repeat ten times the exercise and do the same with the other hand.
6. Raising fingers
Another excellent exercise to relieve pain caused by arthritis is raising fingers. All you have to do is place the left hand lying on the table, then raise each finger separately slowly (starting with the thumb). Keep your finger up a couple of seconds, then return to start position. Once you have completed the exercise in the left hand, continue the exercise with the right hand.
7. Stretching the wrist
Joints should not be neglected because they can become painful and stiff because of arthritis. A good way to keep them in shape and prevent pain at this level is an exercise in which you keep your right hand down. Using your left hand, push the right palm upwards until you feel stretching in the wrist and arm. Hold for a few seconds, go back and perform ten repetitions. Perform the same exercise with your left hand.
Another excellent exercise is to place the forearm on a flat surface. Squeeze your fingers (as a fist) and bend the wrist up. Try not to go right or left while making the move. Repeat ten times for each hand.
8. Open palm
People with rheumatoid arthritis can reap significant benefits from this exercise. Keep finger apart and hold them in this position a few seconds. The exercise can be performed anywhere and anytime. It is important to repeat this exercise several times a day and not force when spreading fingers.
9. Touching the tip of the thumb
In this exercise, the goal is to touch the tip of the thumb with the tips of the other fingers of the hand. Repeat at least five times for each hand.
10. Folding fingers
Another excellent exercise for people with rheumatoid arthritis is folding fingers. Keep fingers close and the hand stretched. Take the fingertips to the center of the palm to form a fist, but do not tighten. Open the fist slowly and repeat several times. To reduce any pain, you can warm your hands before you start.
The success in treating rheumatoid arthritis is knowing when to take a break. Hand exercises in joint diseases are meant to alleviate pain, not cause them. If some movements are painful, do not put them into practice, reduce their intensity and speed.