Hand arthritis can make simple tasks – like gripping objects, buttoning a shirt, or opening jars – challenging due to pain and stiffness. Fortunately, regular hand exercises can help maintain joint flexibility, strengthen muscles and improve range of motion.
Whether you have hand osteoarthritis or another form of arthritis affecting your finger and thumb joints, gentle movements can help reduce pain and stiffness over time. In this latest blog post, we explore the best hand exercises for arthritis to help improve mobility and keep your hands as functional as possible.
How Hand Exercises Help with Arthritis Symptoms
Hand arthritis affects the finger joints, thumb joints and wrist, often leading to stiffness, swelling and pain levels that vary throughout the day. Regular hand exercises help by:
- Improving range of motion and flexibility
- Strengthening muscles that support the joints
- Reducing stiffness and discomfort
- Enhancing grip strength for daily activities
If you are experiencing an active flare or severe pain, consult a healthcare professional before starting any exercises. A physical therapist can also recommend modifications if needed.
Best Hand Exercises for Arthritis
1. Gentle Fist Exercise
This simple movement helps loosen stiff joints and improve mobility.
How to do it:
- Start with your hand open and relaxed, fingers straight, with your palm facing you.
- Slowly curl your fingers inward to form a loose fist, keeping the thumb wrapped around the outside.
- Hold for a few seconds, then release and return to the starting position.
- Repeat 10 times on each hand.
2. Thumb Stretch
This exercise enhances thumb joint flexibility and reduces stiffness.
How to do it:
- Hold your hand out with your fingers straight.
- Gently stretch your thumb across your palm, aiming for the base of your little finger.
- Hold for a few seconds, then return to the starting position.
- Repeat 10 times on each hand.
3. Finger Lifts
A great way to strengthen individual finger joints and improve dexterity.
How to do it:
- Place your hand flat on a flat surface, palm facing down.
- Slowly lift one finger at a time while keeping the others flat.
- Hold for a few seconds, then lower back to the same position.
- Repeat for each finger, including the index finger, then switch hands.
4. Wrist Flexion and Extension
Maintaining wrist flexibility is important for everyday activities.
How to do it:
- Rest your forearm on a table, with your hand hanging over the edge.
- Slowly bend your wrist upwards, hold for a few seconds, then lower it down.
- Repeat 10 times on each side.
5. Stress Ball Squeeze
Using a soft ball like a stress ball or even a tennis ball helps build grip strength.
How to do it:
- Hold a soft ball in your palm and gently squeeze it.
- Hold the squeeze for a few seconds, then release.
- Repeat 10 times for each hand.
6. Finger Bend Exercise
Helps improve mobility in the middle joints of the fingers.
How to do it:
- Extend your hand, keeping your fingers straight.
- Slowly bend each middle joint while keeping the base of your fingers straight.
- Hold for a few seconds, then return to the starting position.
- Repeat 10 times for each finger.
Tips for Safe and Effective Hand Exercises
- Perform exercises slowly and gently – avoid forceful movements.
- If you experience discomfort, stop and rest before trying again.
- Use heat therapy, like a warm towel, before exercises to ease stiffness.
- If you notice worsening arthritis symptoms or other symptoms such as swelling, seek advice from a healthcare professional.
When to See a Hand Specialist
If finger problems, persistent stiffness, or loss of mobility impact your daily life, it may be time to consult a specialist. A healthcare professional can assess your condition and recommend additional treatments or therapies.
At UK Hand and Wrist Surgery, our specialists provide expert care for hand arthritis and other conditions affecting hand mobility. If you’re struggling with stiffness or pain, schedule a consultation today.
Conclusion
Regular hand exercises are a simple yet effective way to manage hand arthritis and reduce pain. By incorporating these movements into your daily routine, you can maintain joint flexibility, strengthen your hands and improve your ability to perform everyday tasks.
Book an Appointment with Mr Goon
If you are suffering from a hand or wrist problem, please use the online form to contact us and arrange an appointment with Mr Goon. Alternatively, you can call us on 01707 443 444.
FAQs
Can hand exercises help prevent arthritis from getting worse?
While exercises cannot stop arthritis from progressing, they can help maintain joint flexibility, reduce stiffness and strengthen the muscles supporting your hands. Regular movement can also improve circulation and reduce discomfort over time.
What time of day is best for doing hand exercises?
Many people find that hand exercises for arthritis are most effective in the morning when stiffness is at its worst. However, doing them throughout the day – especially after warming up your hands – can also be beneficial.
Should I use heat or cold therapy before or after hand exercises?
Applying heat therapy before exercising can help loosen stiff joints, while cold therapy after exercise may help reduce swelling and inflammation. Experiment with both to see what works best for you.
How long does it take to see improvements from hand exercises?
Consistency is key. Some people notice improved flexibility and reduced discomfort within a few weeks, while others may take longer. Doing exercises daily can lead to gradual, lasting benefits.
