Easy-To-Perform Hand Exercises To Ease Rheumatoid Arthritis Pain
I know what is like to deal, day-by-day, with painful hands. But the pain doesn’t stop here! It will grow in intensity, especially in those pouring rain days or when the temperatures start to drop. Also, the pain will get worse if you use your hands for repetitive tasks, such as typing or texting.
This is the first sign of rheumatoid hand arthritis which affects the joints, causing pain and stiffness, making even the simplest everyday tasks impossible to perform.
There is no treatment for such disease, but you can easily alleviate the pain by taking oral or local medications, or performing some easy hand exercise that will help strengthen the muscle that supports the joints.
My physical therapist prescribed me the following hand exercises which improved a lot my hand mobility by keeping my ligaments and tendons flexible. Thus, the pain gradually dispersed!
Of course, my hands still hurt, but only when the temperatures start dropping in thermometers.
1. Make A Fist
- Start by holding your left hand out with all of your fingers straight.
- Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle, don’t squeeze your hand.
- Open your hand back up until your fingers are straight once again.
2. Finger Bends
- Start in the same position as in the last exercise, with your left hand held up straight.
- Bend your thumb down toward your palm. Hold it for a couple of seconds.
- Straighten your thumb back up.
- Then bend your index finger down toward your palm. Hold it for a couple of seconds. Then straighten it.
3. Thumb Bend
- First, hold your left hand out with all of your fingers straight.
- Bend your thumb inward toward your palm.
- Stretch for the bottom of your pinky finger with your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb as far as you can.
- Hold the position for a second or two, and then return your thumb to the starting position.
4. Make An ‘O’
- Curve all of your fingers inward until they touch. Your fingers should form the shape of an “O.”
- Hold this position for a few seconds. Then straighten your fingers again.
5. Table Bend
- Place the pinky-side edge of your left hand on a table, with your thumb pointed up.
- Holding your thumb in the same position, bend the other four fingers inward until your hand makes an “L” shape.
- Hold it for a couple of seconds, and then straighten your fingers to move them back into the starting position.
6. Finger Lift
- Starting with your thumb, lift each finger slowly off the table one at a time.
- Hold each finger for a second or two, and then lower it.
- Do the same exercise with every finger of the left hand.
7. Wrist Stretch
- To exercise your wrist, hold your right arm out with the palm facing down.
- With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm.
- Hold the position for a few seconds.