Arthritis refers to the swelling and tenderness of one or more of the joints in your body. Its effects range from being moderate stiffness to debilitating pain, which can leave a person on the verge of being immobile. Considering that an estimated 22.7% of adults in America are living with arthritis, we thought it would be helpful to write about ways to manage this disease.
And while there are treatments for arthritis in the hands such as pain creams, splinting, cortisone injections, and in severe cases even joint replacement, one thing that will really help deal with arthritis is hand exercises. Now, we understand if you don’t really know how to do this as it isn’t really common knowledge.
To help you out with this, we’ve put together a list of useful exercises that will help you manage arthritis. These exercises will help keep the joints flexible, which will help improve your hands’ range of motion and lessen the overall discomfort that you feel due to arthritis.
If this is something that you’re interested in, read on for four hand exercises that will help you deal with arthritis:
1. Make a Fist
Let’s start you off with something simple. All you have to do for this exercise is to stretch your fingers out and slowly make a fist with your hand. Be sure not to squeeze too hard, as you’ll want to ease yourself into this. Repeat this exercise for ten minutes on each hand. What’s great about this routine is that you can do it anywhere and is a great way to loosen up your joints whenever they are feeling stiff.
2. Finger Bend
This one might be a little more difficult, so be sure to take it slow. Start with your fingers stretched out straight, and then proceed to bend each finger towards your palm. Be sure to hold the stretch for a couple of seconds; do this for both hands. Don’t worry if you can’t hold it for long, as you won’t really need to hold it for long to get a good stretch.
3. Wrist Stretch
While these exercises are meant to deal with arthritis in your hands, it’s important that you stretch your wrist as well. To exercise your wrist, all you have to do is to hold your arm out with your palms facing down. From there, take the opposite hand and gently press down on the other hand until you feel your wrists getting stretched. Do this for both hands for ten minutes.
4. Table Bend
The table bend is one of the best ways to stretch and exercise your hands. As the name suggests, you’ll need a table (or any stable surface) for this exercise. What you’ll need to do is to place the pinky-side edge of your hand on a table with your thumbs pointing upwards. While keeping your thumb in the same position, bend the other fingers inwards until your hand resembles the letter “L.” Hold this stretch for a couple of seconds and then slowly move your fingers back to the starting position. Do this ten times for both hands.
Now, these exercises will only work if you do them regularly. We understand that this is often easier said than done because it may be quite painful or difficult for you to do, depending on the severity of your arthritis. However, we implore you to keep at it because this is really something that will help you deal with arthritis in the long run!
If you’re looking for a hand and wrist doctor in Jacksonville, FL, the Hand & Wrist Center is your best choice. We’re committed to providing patients with the best care possible and have been doing so since 1995. Book an appointment with us today!