Your hands are home to a number of joints that work to give you the necessary mobility you need for everyday functions. When your hands are in pain, even the simplest tasks can be difficult and challenging, that is why arthritis is never a good thing. Since it’s an inflammatory disease that affects the joints, your hands are among the most susceptible areas for arthritis to occur.
If you or anyone you know suffers from arthritic pain, here are some simple exercises you can do to help manage the pain and improve mobility.
As with any type of exercise, it’s best to start with a warm-up first.
- To do so, start by positioning your forearm on a stable yet soft surface.
- Curl your fingers to form a fist and stretch your wrist. Repeat motion for about 10 to 15 reps.
- Move your fist side to side for about 10 to 15 repetitions.
- Open your fingers while keeping them close to each other and then fan them out slowly. Repeat for about 10-15 times.
- Shake your hands gently after completing all warm-up exercises.
Once your hands are warmed up and ready, you can proceed to do the main exercises.
- To do this exercise, place your hand on a stable object.
- Keep your fingers and wrist straight.
- If you need to, you can use your other hand to support your wrist.
- Slowly bend your fingers as if to make a claw while keeping your knuckles and wrist aligned.
- Hold your fingers in this position for about 3 seconds before releasing.
You can do this exercise for up to 3 times a day, doing 2 sets of 6 repetitions each time.
Tendon Gliding Exercise
- Form a fist with your arthritic hand.
- Open it slowly and pause while you create a ‘hook’ with your fingers.
- Hold that position for a few seconds then continue releasing your fingers until they are straightened.
As with the claw exercise, you can do this three times a day. Do 2 sets of 3 repetitions each time.
Flat Hand Finger Lifts
This is one of the easiest exercises you can do.
- Just rest your hand on a flat, stable surface.
- Slowly lift one finger after another and repeat for 2 sets of 6 repetitions.
You can do this three times per day.
- Raise your arthritic hand forward to stretch your arm.
- Hold the affected hand using your other hand and pull it back gently.
- Relax and hold that position for about 30 seconds.
You can do 2 sets of 6 reps for up to three times a day.
- Face a wall and raise your arm at shoulder level.
- Place your hand on the wall.
- Starting with your palms pressed to the wall, slowly walk your fingers upwards.
- Walk your fingers back down to the initial position.
Do 2 sets of 3 repetitions three times a day.
C and O Exercises
- Start by keeping your hand stable.
- Slowly move your fingers as if you’re about to grab a ball.
- Stop once your fingers have formed an O or a C shape.
- Slowly straighten your fingers and repeat 5 times.
You can do 3 sets of this thrice a day.
These exercises are fairly simple. Best of all, you can do them anywhere. While arthritis can be a result of normal wear and tear, light exercises such as these are great for easing arthritic pain. These exercises help strengthen the hand muscles, therefore, improving your range of motion and taking some of the pressure off your joints. Just make sure to be gentle and perform each motion slowly. If you feel too much tension, stop immediately as it can worsen the pain.
To enhance their effectiveness, be mindful each time you are doing these exercises. Breathe with your nose and exhale with your mouth. This technique also helps you relax which is useful if you are currently under stress because such factors can contribute to the worsening of the inflammation.
A Few Things to Remember About Arthritis Pain
These exercises are helpful and will give you some relief when done properly. However, you have to know that it’s also important to see a doctor if you are experiencing chronic pain and symptoms. This inflammatory disease can be a hassle but with a proper treatment plan, it should be manageable.
In addition to these exercises, you can also try all-natural pain relievers such as Purisure’s Full Spectrum Hemp Oil and Full Spectrum Hemp Extract Gummies. Each product is made from premium hemp extract which is lauded for its anti-inflammatory properties. Both products are also very convenient to use, depending on your preferences. You can choose the hemp seed oil for easy topical application, or the chewy, delicious gummies if you’d rather take them orally.