Best Hand Exercises to Ease Arthritis Pain
Technology has opened the doors and have allowed us to do more things that we were able to in the past. These advancements have made life simpler increasing the quality of life to those who are able to use them. However, taking full advantage of these advancements can be obstructed by ailments that may afflict us. These ailments such as arthritis can prevent us from enjoying things we do daily and make it difficult for us to do even the simplest things such as walking, writing, or even typing on a keyboard to chat with our friends and loved ones.
Arthritis is a condition that is easily identifiable as it inflicts pain to our joints. This is commonly caused by the overuse or wearing out of the cartilages in our joints. Osteoarthritis and Rheumatoid arthritis are the two more common types of arthritis. Osteoarthritis is something that is caused by regular wear and tear on the joints. It can develop faster when we incur injuries or other damages to the joints. Rheumatoid arthritis on the other hand is an autoimmune disease which makes it slightly more alarming. Regardless of the types of arthritis one can get, there is always one thing it’s sure to do. It will always hinder us from doing physical activities or our day to day tasks.
There are a lot of ways to handle the pain that arthritis can bring. There are some food that can help us fight joint inflammation which make it difficult for us to move. There are also medication that can help bring down the inflammations as well, this option however should only be taken when prescribed by a physician as some medication may cause adverse effects depending on our bodily chemistry. Alternatively hand exercises can help us through the pains of arthritis.
- Fist clenching.
Clenching your fists is a simple yet effective exercise that can help relieve hand and finger joint pains as well as increase the range of motion to fingers if affected. Tuck the thumbs in and wrap them with your fingers forming a fist and holding the position for 30 to 60 seconds. Stretch the fingers wide after the clench doing it 4 to 5 times on each hand. This also sets us up for additional exercises that we can do with our hands like grip and pinch strengthening routines.
- Finger stretching.
Set the hands on a flat surface with the palms facing down, keep them relaxed but not flat. Gently stretch the fingers out until the hand is flat on the surface. Hold the position for 30 to 60 seconds then relax the hands. Do this 4 to 5 times on each hand.
- Claw stretching.
Hold your hands in front of you with the palms facing you. Gently bend the joints after the knuckles to flex the fingertips toward the base of the finger. Hold the position for 30 to 60 seconds then relax the hands. Do this 4 to 5 times on each hand.
- Grip Strengthening.
Take a stress ball or a squeeze ball in one hand. Squeeze the ball as hard as you can for 5 to 6 seconds before relaxing. Do this 15 times with each hand. This exercise will allow you to be able to grip objects even with arthritis. Please take note that this should not be done if there are any damages to the thumb.
- Pinch strengthening.
Take a stress ball or a squeeze ball and press it between the thumb and a fingertip. Hold the position for 30 to 60 seconds then relax the fingers. Do this 10 to 15 times per hand. This should improve the ability to pinch objects like keys or tearing objects like food packages. Please take note that this should not be done if there are any damages to the thumb.
- Finger lifting.
Set your hands on a flat surface. Slowly lift one finger as high as possible away from the surface without being uncomfortable and keeping the palm flat then lower it back to the surface. Continute to do this for each finger. Repeat this for 8 to 12 times per hand.
- Thumb extensions.
Insert your fingers into a rubber band setting it at the base of the fingers. Tuck the thumb inside the rubber band. Set the hand on a flat surface. Gently extend the thumb out away from the fingers causing the rubber band to stretch out. Hold the position for 30 to 60 seconds then relax the thumb. Do this 10 to 15 times on per hand. Please take note that this should not be done if there are any damages to the thumb.