12 Easy Exercises And Home Remedies To Relieve The Arthritis Pain In Your Hands!
As arthritis wears away at the cartilage and cushioning in the joints, it causes inflammation, severe pain, and stiffness. Yesterday’s simple tasks like twisting a doorknob, gripping a utensil, or using a keyboard can become painful, difficult, or nearly impossible!
Medical options for arthritis do exist. Your doctor may prescribe you pain medications or anti-inflammatory treatments to help ease the symptoms. In some cases, steroid injections may be prescribed as well. There are also surgical repairs that can be considered if your arthritis is resistant to treatment.
Yet, before going in for something as dramatic as surgery, it may help to try a few home exercises to relieve the pain and stiffness of arthritic hands. Surely, you can try these exercises alongside medicines prescribed by your doctor, or on their own, but it is always best to start earlier than later. These exercises will help ‘flex –and-relax’ the joints in both hands and can be performed anywhere.
1. Finger bending
Spread and stretch your palm first.
Then slowly bend your thumb down until it touches your palm while keeping the other fingers as straight as you can. Hold it there for 5 to 10 seconds, and then slowly straighten it back up. Repeat for each finger and then switch to the other hand.
2. Making a fist
This exercise begins in the same spread “handshake” position as the first one. Start by holding your hand (either one works) up straight as if you were about to perform a handshake, though you do not need to extend your arm.
Next, slowly bend your hand into a fist where the thumb is on the outside of the hand.
It is important to be gentle during this action, so squeezing your hand is unnecessary. Once the fist is formed, open your hand until the fingers are straight once more. Repeat 10 times. Then switch to your other hand.
3. Thumb stretch
This begins similarly to the finger bending exercise, including the shake position and bending the thumb. However, instead of bending until it touches the palm, your goal is the base of the pinky finger.
You don’t need to make contact with the base, but you should stretch as far as you can. Hold that position for a few seconds, then slowly release. Repeat 10 times and then switch hands.
4. The claw
This exercise is also called the “O” exercise. You start with your hand held up and straight as if giving a high-five, with your fingers spread apart.
Next, slowly curve your fingers in until they touch. The result should be a claw or O-like shape.
Hold for 5 to 10 seconds and then straighten out. Perform this exercise a few times per day on each hand, but you do not need to do them all at once. The Claw works best when your hands start feeling sore or stiff.
5. Table bending
Start in the handshake position again, but this time rest the side of your hand on a flat surface so that your thumb is pointing upwards.
Keep the thumb pointing as straight up as you can while slowly folding your fingers inward. The result will be a “thumbs-up” pose.
Hold it for a few seconds and then straighten. Repeat 10 times and then switch hands.
Note: This exercise works better when the hand can be kept level, which is what the table surface is meant to provide.
6. Finger lifts
Place your hand flat on a table with the palm down and fingers spread.
While keeping your other fingers as flat as possible, slowly lift your thumb as high as you can.
Hold for a few seconds and then lower.
Repeat for each finger and then switch hands.